7 Reasons To Stop Eating This Highly Processed Seafood

There are several reasons why surimi – the imitation crab sticks wrapped in plastic packages are many people’s favorite appetizer. For one thing, they look like crab, even taste like crab, but, more importantly, they are more available and cheaper than crab.

However, this imitation food is far from the real thing in terms of content , nutritional value and health benefits.

What Is Imitation Crab Meat Made Of
Surimi” is “ground meat” in Japanese. Surimi sticks are made by combing white meat fish, such as Pollock (this gives the food thick consistency), and a range of other ingredients that improve its taste and make it resemble crab.

The list of ingredients for one brand of imitation crab includes the following:
Alaska Pollock, Water, Egg Whites, Wheat Starch, Sugar, Corn Starch, Sorbitol, King Crab Meat, Natural and Artificial Flavor, Extracts of Crab, Oyster, Scallop, Lobster and Fish (Salmon, Anchovy, Bonito, Cutlassfish), Refined Fish Oil (Adds a Trivial Amount of Fat) (Anchovy, Sardine), Rice Wine (Rice, Water, Koji, Yeast, Salt), Sea Salt, Modified Tapioca Starch, Carrageenan, Yam Flour, Hydrolyzed Soy, Corn, and Wheat Proteins, Potassium Chloride, Disodium Inosinate and Guanylate, Sodium Pyrophosphate, Carmine, Paprika.

Now, let’s take a look at some of the most questionable ingredients:

1. Potassium Chloride
This substance is a salt substitute linked to cardiovascular distress, muscular weakness and paralysis, and gastrointestinal effects of nausea and vomiting when taken in large doses.

2. Disodium Inosinate and Guanylate
These are flavor enhancers used together with monosodium glutamate (MSG). Manufacturers often use different forms of similar chemicals so they don’t have to list MSG on the label as many people try to avoid it.

3. Sodium Pyrophosphate
This is a crystalline food additive used to maintain acidity level and bind the other ingredients. As cited on one food site: “Reports have shown that (tetra)sodium pyrophosphate is twice as toxic as table salt when ingested orally. It is a source of phosphorous as a nutrient. Because its production methods and side effects are relatively unknown, consumption should be avoided. Some individuals may experience stomach cramps and discomfort.”

4.  Carmine
Carmine is made from crushed cochineal beetles which are red. This substance is used to make surimi look red like crab on the outside. However, carmine has also been linked to allergies and a number of dietary issues.

5.  Other Ingredients
Other disputed ingredients in surimi include sorbitol, which is a form of sugar (it’s not specified on the label whether it’s naturally-occurring or synthetic—it could be either and is in addition to the Sugar also on the label); carrageenan, which is a seaweed extract that although a natural product, still causes inflammation and gastrointestinal problems; hydrolyzed soy or MSG, etc.

“Hydrolysis is a method of extraction that boils the soy protein in a vat of sulfuric acid.  Manufacturers mix the resulting acidic substance with caustic soda to neutralize the acid content.  While hydrolyzed soy protein contains most of the nutrients and health benefits of soy, when you consume this type of soy you also consume the unhealthy chemical byproducts of the manufacturing process… such as monosodium glutamate that can lead to health problems. According to “Excitotoxins: The Taste That Kills,” the Food and Drug Administration [FDA] requires food manufacturers to list MSG as an ingredient when used in the preparation of packaged food.  However, FDA regulations do not require the same labeling when a food contains hydrolyzed soy protein, despite the fact that this type of soy contains large quantities of MSG.  In fact, some food manufacturers use hydrolyzed soy protein as a flavor enhancer to work around the FDA’s MSG labeling requirement.”

6. High Sodium Content
Surimi may be low in fat, but they are high in sodium —only 2 pieces contain 20% of the recommended daily value for sodium.

7.  Not Your Best Protein Source
Surimi is mostly fish, which means it provides a lot of protein, but, lentils have 3 times more protein by weight; cheese and tuna 5 times more. In other words, surimi packs lower nutritional value.

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7 Foods That Contain More Calcium Than Milk

Lactose intolerance has become a major health issue in the 21st century. In fact, dairy consumption has been linked to a range of health problems including allergies. While cutting milk out of your diet may not be a problem, it’s still important to ensure proper calcium intake.

Aside from milk, there’s a long list of foods that pack high or even higher calcium content than milk.
1. Cheese
Different types of cheeses contain different calcium amounts. Cheddar cheese, one of the most populkar types, is quite high in calcium – it provides 721mg per 100gr. Other varieties of cheese also pack around 500mg-1000mg calcium per 100g.

2. Collard Greens
The best way to eat Collard greens is stir-fried or steamed. Except for calcium, this health-boosting vegetable is also abundant in phenolic compounds that fight cancer and heart disease.

3. Kale
No matter whether used in a morning smoothie or eaten as chips, kale is one of the most beneficial green vegetable you can add to your diet. For one thing, it’s rich in calcium and vitamin K. Plus, it has potent antioxidant properties that protect against prostate and colon cancers.

4. Organic Yogurt
Although a dairy product itself, yogurt is a better dietary option than ultra-processed milk. The best form of calcium from dairy products is obtained from organic yogurt because of the natural fermentation process and the probiotics.

5. Sesame Seeds
A typical addition to Chinese dishes, sesame seeds provide high calcium content. In addition, they’re also a rich source of healthy fats and dietary fiber.

6. Spinach
Apart from providing high calcium content, spinach is a great natural tool for boosting cardiovascular system function and reducing hypertension by improving arterial stiffness owing to its nitrate content. You can add it to your smoothies and salads or simply steam it.

7. Tofu
Low in calories, but high in protein, tofu is also rich in iron, and depending on how it’s manufactured, calcium and magnesium.

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Low Carb Food List to Lose Weight-Complete List

Fats and Oils
Dietary fats constitute the most part of calories in a ketogenic diet, so digestive tolerance should be considered when making choices. Majority can’t tolerate consuming higher quantity of mayonnaise, vegetable oil, or sometimes even olive oil.

But this isn’t a bad thing as vegetable oils contain high amounts of polyunsaturated Omega-6 fatty acids. Margarine, nut oils, sunflower oil, canola oil, soybean oil, corn oil, and safflower oil contain Omega-6 fatty acids which cause inflammation in our body, and if we use them as our only source of fat, they will make us sick. Moreover, cooking with these oils isn’t recommended.

Have in mind that most nuts, except walnuts and macadamias, also contain high amounts of Omega-6 fatty acids. Nevertheless, there are some polyunsaturated fats that are crucial and they are the Omega 3 and Omega 6 fats, whose intake should be balanced. Our body needs just a teaspoon of them daily.


Shellfish, wild salmon, and tuna are important in the list of low carb foods, since they offer balancing Omega-3 fatty acids. Omega 6 can be obtained by some mayonnaise or a few nuts, while Omega 3 supplement by taking small quantity of a krill or fish oil for those who don’t prefer seafood. Health.

Most people easily tolerate saturated and monounsaturated fats like macadamia nuts, avocado, butter, egg yolks, and coconut oil, and these are less inflammatory as they are more chemically stable. You can add fats and oils in dressing, sauces, and other basic meals’ additions. Combining fat source to each meal will gradually become your habit.

In order to minimize the intake of trans fats, avoid hydrogenated fats like margarine. Choose cold pressed oil if you use vegetable oils (sunflower, olive, sesame, canola, flaxseed, soybean, and safflower oils). Cold pressed oils should be kept refrigerated as flaxseed and almond oil, to prevent rancidity. Moreover, you should try not to heat these vegetable oils. Instead, use beef tallow, clean, non-hydrogenated lard, olive, ghee, and coconut oil for frying, as their smoke points are high.

• Avocado oil
• Avocado (extremely high in fat)
• Butter (try finding organic sources)
• Almond oil
• Organic chicken fat
• Beef tallow (best from grass fed cattle)
• Organic duck fat
• Lard, like an organic leaf lard (NOT hydrogenated)
• Ghee (butter with removed milk solids)
• Macadamia oil
• Macadamia Nuts
• Organic olive oil
• Mayonnaise (most contain carbs, so count them. A sugar-free is the Duke’s brand)
• Olives
• Organic coconut oil, coconut cream concentrate and coconut butter
• Peanut Butter (use unsweetened products, and limit because of Omega 6 content)
• Organic Red palm oil
• Small amounts of 85-90% dark chocolate, or Chocoperfection low carb chocolate
• Seed and most nut oils (Flaxseed oil, Sesame oil, etc. which contain higher amounts of inflammatory Omega 6 fats, so limit the intake, and make sure you avoid heating them)

Protein Sources
The best cuts of meat are the fattier ones, as they have more fat and less protein. To minimize bacteria, and the intake of antibiotic and steroid hormones, choose organic eggs and overall organic or grass fed animal foods. Health.

• Poultry- turkey, chicken, quail, duck, Cornish hen, pheasant, goose. When available, free range is better.
• Pork- Boston butt, pork loin, pork chops, and ham without added sugar.
• Meat- lamb, beef, goat, veal, and wild game, preferably grass fed meat since it has a better fatty acid content.
• Fish or any type of seafood, preferably wild caught, such as calamari, anchovies, cod, catfish, halibut, mackerel, flounder, herring, salmon, mahi-mahi, scrod, sardines, snapper, sole, tuna and trout.
• Shellfish- crab, clams, lobster, shrimp, scallops, squid, oysters and mussels. Be careful of imitation of crab meat since it has gluten, sugar, and other additives.
• Salmon and canned tuna are good if they don’t contain added sugars or filters. To check this look at their label. Make sure you avoid fried and breaded seafood.
• Sausage and bacon- Avoid those which contain fillers such as wheat or soy or those cured with sugar. You can find most bacon brands free of sugar in specialty health food stores.
• Whole eggs prepared in different ways: fried, poached, deviled, hard-boiled, soft-boiled, scrambled, and omelets.
• Whey protein powders, hemp, pea, plus rice, or other vegetable protein powders. However, avoid whey or limit the amounts, if you have troubles getting into ketosis or losing weight, since whey protein causes an insulin spike in the body (insulinogenic).
• Peanut butter and soy products such as edamame, tofu, and tempeh are good protein-sources, but be careful as they are higher in carbohydrate.

Fresh Vegetables
Many non-starch veggies contain low amounts of carbs. In order to avoid pesticide residues, choose organic vegetables or grow your own. Starchy vegetables like peas, corn, sweet potatoes, potatoes, and winter squashes, contain high amounts of carbs, so make sure you avoid them. Health.

Also, limit the intake of sweeter vegetables like carrots, summer squashes, tomatoes, and peppers. Have in mind that this list is not comprehensive, so feel free to include some other green vegetable even though is not in the list.

• Any leafy green vegetable
• Alfalfa Sprouts
• Avocado
• Asparagus
• Bean Sprouts
• Bamboo Shoots
• Bell peppers*
• Beet Greens
• Broccoli
• Bok choy
• Cabbage
• Brussels sprouts
• Cauliflower
• Carrots*
• Celery root
• Celery
• Chard
• Collard greens
• Chives
• Cucumbers
• Dill pickles
• Dandelion greens
• Kale
• Garlic
• Lettuces and salad greens (Boston lettuce, arugula, endive, chicory escarole, mache, fennel, radicchio, sorrel, romaine.)
• Leeks
• Mushrooms
• Onions*
• Olives
• Radishes
• Scallions
• Sauerkraut (watch for added sugar)
• Shallots
• Spinach
• Snow Peas
• Sprouts
• Swiss chard
• Summer squash*
• Turnips
• Tomatoes*
• Water chestnuts

* These vegetables are higher in carbs, so limit their amounts.

• Raw or organic milk products are preferable. Once again, if you have problems to lose weight or get into ketosis, avoid or limit the amounts of dairy products (casein and whey) since they are insulinogenic. Furthermore, avoid products which have added whey protein since it also contributes to the spike of insulin in the body.
• Full fat sour cream-Make sure you check the labels for filter and additives when buying this product. The best brands produce pure cream without added milk, and with low protein and carbs, such as Daisy brand.
• Heavy whipping cream
• All soft and hard cheeses (1 ounce portion should be generally counted as 1 carb)
• Full fat cottage cheese
• Cream cheese (1 ounce portion should be generally counted as 1 carb)
• Mascarpone cheese
• Unsweetened whole milk yogurt- it contains a little higher amount of carb so limit its amounts) (Fage full fat Greek yogurt is excellent)

Nuts and Seeds
To remove anti-nutrients, soak and roast nuts and seeds. They contain high amounts of calories and even more carbs per serving. Eating a handful of nuts is something we all do, but we don’t think of the amount of included carb. You should avoid or reduce intake of nuts if you have problems with losing weight or getting into ketosis.

• Nuts– pecans, macadamias, walnuts and almonds contain the lowest amounts of net carbs and they can be consumed in small quantities. Chestnuts, pistachios, and cashews contain higher amounts of carb, so be careful to avoid going over the limits of carbs.
• Nut flours, like almond flour. A list of low carb food isn’t supposed to completely exclude baking. As a great substitute for flour, you can use almond flour.
• Seeds (sesame, sunflower, pumpkin, etc.) also contain very high amounts of Omega 6 fats, so you may want to limit the amounts.
• Peanuts are in fact legumes and contain higher amounts of protein and Omega 6 fats, so you may want to limit the amounts and add protein grams in daily totals.
• You should consider nuts as your main source of proteins, as most of them contain high amounts of Omega 6 fats, which cause increasing of the inflammation in our body. Some people say that have noticed to become sore and stiff, and with bad mood when consuming too many nuts within few days, which is considered to result from Omega 6 fats.

Beverages

• Water
• Unsweetened herbal tea
• Decaf coffee, as caffeine can increase the blood sugar levels
• Clear broth, bone broth
• Unsweetened decaf tea
• Unsweetened flavored seltzer water
• Small amounts of lemon and lime juice
• Unsweetened soy milk (check protein grams as well)
• Unsweetened coconut milk (can or carton)
• Unsweetened almond milk

Sweeteners
You will help your sweet buds reset, if you avoid sweetened foods. Nevertheless, if you have sweet-cravings, we give you a list of recommended sweeteners. The liquid forms of sweeteners are preferred, as the powder ones usually contain dextrose, maltodextrin, or some other added sugar. Health.

• Erythritol
• Stevia, preferably in a liquid from since the powdered contain maltodextrin
• Xylitol, make sure your dogs stay away from foods with Xylitol
• Lo Han Guo
• Splenda, preferably in a liquid form since the powdered usually contains maltodextrin (according to many studies)
• Chicory Root and Inulin, like Sugar brand
• Monk Fruit

Listing Splenda here is rather disputable, since if there’s a clinically controlled human study about it, it will be the gold standard. However, consuming honey, sugar, and other nutritive sweeteners shows more negative effects than those which might be related to small quantity of Splenda.

Fruit/Miscellaneous

• Japanese Shirataki noodles
• The fruits lowest in carbs are berries (strawberries, blueberries, raspberries), so we can occasionally enjoy them in small quantities. Try to avoid other fruits, since they contain high amounts of carbs and can impede the ketosis.
• Pork Rinds, although they contain high amounts of protein so there should be some limit.

Spices
As spices contain carbs, make sure you count them, if you add them to meals prepared with the list of low carb foods. Use sea salt instead of commercial salt, since it might contain powdered dextrose. Sugar is added to the steak seasoning, as well as to other commercial spice mixes. Health.

Cookbooks with Low Carb Food Lists
These cookbooks are excellent resources for the preparation methods of the items on this low-carbohydrate food list. Just click on them if you want to check their price on Amazon.

• 300 15-Minute Low-Carb Recipes: Hundreds of Delicious Meals That Let You Live Your Low-Carb Lifestyle and Never Look Back by Dana Carpender
• 200 Low-Carb Slow Cooker Recipes: Healthy Dinners That Are Ready When You Are! by Dana Carpender
• 500 Low-Carb Recipes: 500 Recipes from Snacks to Dessert, That the Whole Family Will Love by Dana Carpender
• The Low-Carb Barbecue Book : Over 200 Recipes for the Grill and Picnic Table by Dana Carpender
• George Stella’s Livin’ Low Carb: Family Recipes Stella Style by George Stella and Cory Williamson
• Eating Stella Style: Low-Carb Recipes for Healthy Living by George Stella and Christian Stella
• Your favorite cookbook which includes the foods on this list can be adapted to a ketogenic, low carb version.

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The Best Foods for Healthy Eyes

You’ve probably heard that carrots are good for your eyes, but there are plenty of other foods that can promote healthy peepers, too. No, eating an orange won’t let you ditch your glasses for good, but adding vitamin-rich foods to your diet can help preserve your vision as you age. Health. In this video, we’ll explain which foods you should add to your plate to keep your eyes healthy.

Any food that’s high in antioxidants such as vitamin C, lutein, and zeaxanthin can help prevent macular degeneration (a disease that causes vision loss) and cataracts. Which foods contain these all-important nutrients? Refreshing citrus fruits like grapefruit and tangerines, as well as berries like blueberries and strawberries, are all antioxidant-rich and eye-friendly. Health. When it comes to veggies, opt for sweet red peppers, kale, spinach, and leafy greens like collards. The bottom line? Fresh, colorful produce is your friend. Health.

Carrots are good for your eyes thanks to their beta-carotene, a source of vitamin A that gives them their bright orange color and helps the retina function properly. Health. Other orange foods deliver similar benefits, so if you’re not a fan of carrots, snack on mango, cantaloupe or sweet potato instead.

Foods that are high in omega-3 fatty acids are ideal for protecting your tear film, the liquid layer that coats the eye, and also soothing irritating dry eye symptoms. Fill your plate with foods that contain these heart-healthy fats, such as salmon, tuna, mackerel, anchovies, trout, and flaxseeds.

Vitamin E and zinc can help lower your risk of macular degeneration, too. Chow down on almonds and spinach for vitamin E and eggs and oysters for zinc. Just remember that it’s best to get your vitamins and minerals from foods as opposed to supplements.

For a full rundown of the best foods to eat for healthy eyes, watch the video above. Go ahead and crunch on some carrot sticks or sweet potato fries while you’re at it.

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20 Super Foods That Naturally Cleanse Your Liver

The liver and kidneys are very important because they clean the body without the need of any juices, fasts or strange concoctions. Some food have impressive detoxifying and slimming properties so it is very good to use it in order to clean the biggest gland in our body, the liver.

Here you have a list of 20 such foods:

1. Beets and Carrots

Carrots have Glutathione, a protein that helps in the detoxification of the liver. They are also rich in plant-flavonoids and beta-carotene. The use of beets and carrots helps the stimulation and improvement of the overall function of  the liver.

2. Tomatoes

They are loaded with Glutathione which as we said before helps detoxify the liver. Also, Lycopene in tomatoes protects against breast, lung and skin cancer.

3. Grapefruit

One more source rich with Glutathione is grapefruit. The Vitamin C and the antioxidants that the grapefruit contains increase the production of the liver detoxifying enzymes and so, the natural cleansing process of the liver.

4. Spinach

The major source of Glutathione and the major trigger of liver’s toxin cleansing enzymes is the raw spinach.

5. Citrus Fruit

This fruit is rich in Vitamin C that helps the stimulation of liver and helps the synthesization of toxic materials into substances that can be absorbed by water.

6. Cabbage

The glucosinolate in cabbage makes isothiocyanates (ITCs), which provide the liver detoxifying enzymes that help flush out toxins.

7. Turmeric

This spice is liver’s favorite because it boosts liver detoxification by assisting enzymes that flush out dietary carcinogens.

8. Walnuts

Another good source of glutathione, omega-3 acids and the amino acid agrinine which help in the cleansing actions of the liver, especially ammonia.

9. Avocado

The avocado helps the production of glutathione and is a nutrition-dense super food.

10. Apples

Apples are rich in pectin and other chemicals which are important for the cleansing and releasing toxins from the digestive tract. They enable the liver to handle the toxin load during the process of cleansing.

11. Brussel Sprouts

They have rich levels of sulfur and glucosinolate. As a result, the liver releases enzymes that prevent the damage of environmental and dietary toxins.

12. Garlic

Another food that abounds with sulfur, which activates the liver enzymes that help the toxins flush out of the body. It is also rich in allicin and selenium which help the process of cleansing.

13. Dandelion

The tea from dandelion root helps the liver in reducing fats, producing amino acids and the elimination of toxins.

14. Leafy Green Vegetables

The plant chlorophylls that abounds in these vegetables take in environmental toxins, neutralize heavy metals, chemicals, pesticides, increase bile production and reduce the pressure over the liver.

15. Cruciferous Vegetables

By the consummation of broccoli and cauliflower, the body increases the production of glucosinolate, which helps the toxins flush out rapidly from the body.

16. Asparagus

This is a major diuretic that supports the cleansing process by assisting the detox load from the kidneys and liver.

17. Green Tea

It is loaded with antioxidants known as catechins, a compound that have a powerful effect to the function of the liver.

18. Olive Oil

Olive, hemp and flax seed cold- pressed organic oils are highly beneficial to the liver because they provide a liquid base that can suck up the harmful toxins.

19. Alternative Grains

The gluten that is present in wheat and rye nourishes the liver’s function and enzyme production. Millet, quinoa and buckwheat are also great dietary staples.

20. Abok Choy

It is a great source of antioxidants and phytonutritients, which triggers the liver to produce enzymes that help the detox process, and in the same time protects the body from malignant diseases.

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5 Foods That Destroy Your Immune System

A strong immune system is vital for staying health. Getting enough sleep, exercising, and good nutrition are all things that support your immune system.

Conversely, running on a sleep deficit, living a sedentary lifestyle, and eating unhealthy foods will make your immune system weak. Let’s take a look at some of the absolute worst types of food for your immune system.

Foods That Destroy Your Immune System

Nutrition is a factor when considering the strength or weakness of your immune system. Eating whole, organic foods that are free of additives and chemicals provide the best nutrients without any toxins. This is the food that nourishes your body and supportsimmune function. But not all foods do that, let’s look at the 5 that are the worst for immune function.

1. Red Meat
A recent study from the University of California suggests red meat can trigger a dangerous reaction that can weaken the immune system. The issue comes from a natural sugar in red meat that our bodies can’t digest. The sugar is believed to cause a host of other health problems—a higher risk of cancer being one of those.

2. Fried Foods
In addition to being full of fats that could increase your “bad” cholesterol, fried foods can also trigger inflammation, leading to reduced immunity. But one study suggests that just cutting back on fried foods—or better yet, getting rid of them altogether—could “help restore the body’s natural defenses regardless of age or health status.” Plus, fried foods accumulate acrylamide, a dangerous carcinogen.

3. Soda
If you’re drinking soda—it really doesn’t matter what it’s sweetened with—you’re likely destroying your immune system. Even diet soda is a bad option. Because soda has no beneficial nutrients, drinkers are less likely to get enough vitamin A, calcium, and magnesium—all necessary for an optimum immune system. And, if that wasn’t enough, phosphoric acid (found in sodas) can also deplete calcium and magnesium in the body.

4. Sugary Snacks
Some sugars—refined ones are the absolute worst—can actually suppress the immune system. One study suggests that the sugar actually targets the cells that attack bacteria. And the effect can even last for hours after you eat something sugary.

5. Processed Foods
One of the most dangerous foods to immune health, in my opinion, is processed foods. How come? Because there are many food companies out there who are using the terms “natural” to describe their product, even though their foods may have a hefty amount of refined carbohydrates, sugar, and hidden flavorings. Even organic processed foods, like cereal and breads, can contain immune-suppressing sugar. Processed foods are basically anything that comes in a package, contains more than one ingredient, and has been cooked and modified mechanically. Eating processed foods can lead to chronic irritation in the body. A recent study even suggests that the toxins of a modern diet completely outweigh the possible nutritional gains. All this is leading us to weaker immune systems, higher rate of illnesses and diseases, and all-around poor health.

Natural Immune System Support
If you want a healthy immune system, in addition to getting rid of these foods, you could also try eating some that boost your immunity instead. These include vitamin C-rich foods like green vegetables and citrus. Exercise is also a healthy component, as is stress reduction and vitamin D supplementation. Oregano oil is also a powerful harmful organism cleanser and may have some benefit for immune health.

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Warning Signs Of Vitamin B12 Deficiency And 4 Foods To Fix It

Did you know that one of the most important, and complex vitamins, which play a very essential role in our body is the vitamin B12? Well, it is, and if you lack this specific vitamin, it can cause a lot of complications and conditions. Thus, it is of great importance to detect the symptoms of this deficiency, before they start to pose a serious threat.

Therefore, we will present you with some of the symptoms of vitamin B12 deficiency, and later we will tell you the benefits of this important vitamin.

The Symptoms of Vitamin B12 Deficiency
1. Swollen and Inflamed Tongue
A common symptom of a lack of this vitamin is loss of little bumps on the tongue, which are known as papillae. They are responsible for the taste. If we lose these taste buds, we will lose the sense of taste.

2. Fatigue
The most common symptom of vitamin B12 deficiency, and of all vitamin deficiencies actually, is fatigue. Fatigue happens due to low levels of oxygen in the cells and in return this makes us feel tired and sleepy.

3. Numbness in the Head and Feet
The oxygen levels in the body are caused by vitamin B12 deficiency and this can lead to numbness in the feet and head.

4. Anemia
What vitamin B12 does is help with the formation of erythrocytes, which are the cells that carry the oxygen. If you lack this vitamin, you may develop a condition called anemia. Thus, your heart muscles and the heart will not receive the level of oxygen they need to function properly, thus resulting in fatigue, too.

The Health Benefits of Vitamin B12
1. Boosts Your Energy Levels
This vitamin can easily boost your energy levels and it is very crucial for the metabolism. What it does is convert carbs into usable energy. This is why people who lack it, may experience fatigue.

2. Important for your Bones
A lot of studies have shown that people who suffer from osteoporosis have low levels of vitamin B12, yet, have high levels of homocysteine in their blood.

3. Prevents Nerve Damage
This vitamin can replenish the myelin sheath of the nerves and it can protect them from different types of damage.

4. Protects your Heart
Studies have proven that vitamin B12 is very beneficial for the heart because it reduces the levels of homocysteine in the blood, thus preventing the condition.

As  you can see, these are some of the main symptoms of the lack of vitamin B12 in the body, and the benefits of course. It is of great importance to get thus vitamin in your body. Therefore, our advice would be to eat eggs, clams, turkey and beef, due to the fact that they are the best natural source of vitamin B12. Your body will be thankful!

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Foods to Eat to Increase Bone Cartilage

Every bone joint in your body has a cartilage, a flexible tissue that minimizes friction between the bones. Cartilages serve as a skeletal shock absorbers and when damaged, you experience swelling, stiffness and pain in the joints.

They do not have their own blood supply as the other tissues and that’s why it takes time to heal them. However, the healing process of cartilages can be accelerated by specific types of food.

If you have some pain and stiffness in the ankles, knees, elbows or shoulders it is probably a result of the damaged cartilage. This article will help you increase the bone cartilage tissue.

Apples
Apples will not only prevent you from seeing a doctor but will reduce the pain in your joints due to damages cartilages. It’s the quercetin, a powerful antioxidant in apples that promotes the production of the collagen, the most important cartilage component. Make sure you don’t peel the apples because there is more of this antioxidant in the skin.

Vegetables and Fruits High in Vitamin C
Vitamin C not only boosts your immune system but also improves the state of your swollen and painful joints. It removes the inflammation and protects the tissues and cells from damage. You can find a high amount of vitamin C in kiwis, lemons, oranges, peppers, green leafy vegetables, berries and guavas.

Garlic and Onions
They are loaded with sulfur, a mineral that protects you from inflammation that causes damage of the cartilages and pain in the joints. They can be added in a vast number of dishes where they not only improve the taste but also increase the bone cartilage. They regulate the sodium in the blood, the greatest cause of hypertension.

Turmeric and Ginger
If add ginger and turmeric in your diet, you will speed up the production of cartilage. Both ginger and turmeric are famous for their anti-inflammatory properties. They not only protect and improve the cartilages but are great pain-killers.

Almonds, Pecans and Other Nuts
Nuts in general accelerate the reparation of the damaged cartilages. One should practice eating cashews, almonds, walnuts, pistachio, macadamia for several reasons. First, they are rich in omega-3 fatty acids, powerful means that fight inflammation. Second, they contain manganese, a mineral that promotes glucosamine, a substance that builds cartilages.

Olive Oil
Similar to nuts, olive oil has an impressive quantity of omega-3 fatty acids. They fight inflammation and speed up the reparation of cartilages. For that reason, dress your salad with olive oil immediately or drink up to 2 tsps. of it every day.

Coconut Oil
You can use coconut oil to massage the painful joints in order to get rid of the pain, stiffness and swelling. Make sure you warm it up before you use it for massage.

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Top 10 Foods that Increase Sperm Count

Low sperm count and infertility in men is more prevalent than most couples think. People tend to think that if a woman is not getting pregnant the fertility issue must be with the woman, but that is not necessarily always the case. There is an equal chance that male factor infertility can be the cause of a couple’s difficulty in achieving pregnancy. While women have many tests to try to find out the cause of infertility, men have only a couple, the sperm analysis being the easiest.

There are many potential causes of low sperm count and male infertility, fortunately many of them we have control over by reducing exposure to them. Here are the top 10 foods that increase sperm count.

1.  Bananas
Bananas contain bromelain which is an enzyme that controls sex hormones. Bananas also contain Vitamin A, B1 and C. These vitamins promote sperm production and also enable the body in improving its stamina.

2.  Dark Chocolate
Dark chocolate contains an active ingredient known as L-arginine HCL. This helps in increasing the semen volume and it also raises sperm count. Eating dark chocolate can help men in having better orgasms.

3.  Garlic
Garlic is rich in allicin that helps in improving blood circulation. This in turn promotes blood circulation in the genitals and strengthens the sperms. Garlic also contains Vitamin B6 and selenium which controls the secretion of sex hormones and reduces sperm damage.

4.  Pomegranates
Pomegranates are rich in an antioxidant that reduces malondialidehyde which is responsible for damaging the sperms. Consuming pomegranates on a regular basis can help the body in killing free radicals and also in improving the potential of the sperms.

5.  Beef
Beef contains zinc which protects the sperms from the influence of free radicals. Zinc also prevents the conversion of testosterone into estrogen. Thus it also promotes libido.

6.  Walnuts
Walnut is rich in arginine which helps in raising semen volume and also promotes sperm production. It is also composed of omega-3 fatty acids that promote blood circulation in the penis. Walnuts are rich in antioxidants and they protect the body from several diseases.

7.  Spinach
Spinach is rich in folic acid that raises sperm count. Folic acid is also responsible for strengthening the sperms as well as increasing their motility.

8.  Fruit Salad
Fruits like strawberries, oranges and cherries contain lots of antioxidants. They prevent sperm damage and also increases sperm count.  Fruits are also rich in folic acid which strengthens the sperms. The antioxidants in the fruits help in killing the free radicals and thus they protect the sperms. Fruits are a rich source of Vitamin C which prevents clumping of the semen. This in turn promotes motility and improves the possibility of fertilization.

9.  Egg
Eggs help in promoting fertility and raising the sperm count. Eggs contain vitamin E which prevents tissue degeneration of the testicles. Eggs are also rich in antioxidants that neutralize free radicals and protect the cells.

10.  Water
Drinking lots of water can help the body in increasing sperm count. It also helps in improving the functioning of the sperms.

Are you concerned about low sperm count? Are you experiencing lowered libido? If you are looking for a natural remedy that can improve the possibility of fertilization then you can follow some of the aforementioned solutions. The foods and fruits mentioned in this review can help your body in raising its sperm count and they can also improve the functioning of the sperms. These foods are also capable of improving fertility.

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The 13 Foods that Cause and Fight Bad Breath

Are you worried your friends and colleagues may be getting bowled over by your breath? Bad breath affects over half of us.  There are many causes for breath odor. If you don’t brush and floss every day, food stays in your mouth and collects bacteria, which can cause bad breath. Food collected between the teeth, on the tongue and around the gums can also rot, leaving an unpleasant odor.

Bad breath could also signal a medical disorder. Local infections in the respiratory tract, chronic sinusitis, postnasal drip, chronic bronchitis, diabetes, gastrointestinal disturbance, and liver or kidney ailment can cause breath odor. If your dentist determines that your mouth is healthy, you may be referred to a physician to determine the cause of bad breath.

What you eat is also a factor. The food is absorbed into the bloodstream, it’s transferred to the lungs where it’s expelled. Brushing, flossing and mouthwash will only mask the odor temporarily; odors continue until the body eliminates the food. Dieters can develop unpleasant breath from infrequent eating.

Bad breath doesn’t have to be a problem. There are many ways to combat it and still enjoy the foods you love. Here are some foods that cause bad breath, and how to control or prevent them from affecting your oral hygiene.

Here are the 5 foods that cause bad breath and also the 5 foods that fight bad breath.

5 Foods that cause bad breath
1. Garlic, Onions and Spicy Foods


If you’re going out for lunch or dinner with friends, be proactive about your breath. Carry a toothbrush and toothpaste in your handbag so that you can eat a spicy curry or garlic and onions, but help alleviate their affects by brushing afterwards. A quick trip to brush your teeth in the bathroom after your meal will help wash away some of the bad breath causing agents of these foods.

2. Coffee and Other Beverages
If you need a strong coffee to get started in the morning, follow it up with a glass or bottle of water. Caffeinated and alcoholic beverages can cause dry mouth; according to the Mayo Clinic, dry mouth produces bad breath by allowing bacteria to survive without the saliva washing it away. Regularly drinking water, particularly at meal times, can help wash this bacteria away and alleviate the bad breath associated with dry mouth.

3. Tuna and Fish
For many people, a tuna sandwich is the perfect lunch. They are filling, high in protein and delicious! If you can’t brush your teeth right after a tuna sandwich, pop a piece of sugar-free gum into your mouth to freshen up. Chewing gum helps stimulate saliva to wash away any food particles that might be stuck on your teeth. Another tip for fish lovers is to splash lemon or vinegar onto your fish before eating because it helps reduce the “fishy” odor. According to the American Society of Nutrition, this smell is caused by trimethylamine (TMA); acidic ingredients can help TMA bind to water, reducing its smell.

5 Food that fight bad breath
You don’t have to give up foods that cause bad breath. Just know how to fight back against it so that your breath is ready for whatever is on the menu. Here is list of foods that fight bad breath. Read on.

1. Fennel Seeds
Fennel seeds are a common Indian remedy for bad breath because they help neutralize offensive odors and aid digestion. Eating the seeds also increases saliva that washes away bacteria from your mouth. Fennel oils have antibacterial properties as well, fighting germs that cause bad breath. The seeds can be picked up at health food stores.

2. Green Tea
Green tea is high in polyphenols, antioxidants that fight the growth of bacteria and also help reduce sulfur compounds. Green teas are also good for overall periodontal health, says Dr. Carlos. A downside, though, is that tea can stain teeth. To reap the benefits of this antioxidant-rich tea without these side effects, green tea extracts can be taken as a supplement, which have been proven to fight oral bacteria.

3. Apples
Apples are a great food to eat to keep your oral hygiene in check, mostly because of their natural detergent properties, says Dr. Grenn. When you bite into an apple, you’re pushing plaque away from your teeth, thus eliminating the food matter that could cause bacteria in your gums and teeth.

4. Leafy Green Vegetables
As a general rule of thumb, if a food is good for your overall health, it will be good for your dental health, as well. Green leafy vegetables like spinach, lettuce, and kale are great for your health, and good for oral hygiene. Green vegetables keep your internal pH levels balanced and alkaline levels low, which in turn help prevent dry mouth, another cause of bad breath.

Green leafy vegetables also contain a high amount of chlorophyll that acts as a natural deodorizer. You can also take chlorophyll in capsules as a stronger internal deodorant.

5. Probiotic Yogurt
Probiotic yogurt is great for your digestive health, and therefore is an effective bad-breath neutralizer. Consuming yogurt with live active cultures lowers the amount of odor-causing sulfite compounds. It’s also a good idea to add probiotic yogurts into your diet because they’re a potent source of vitamin D, which fights mouth bacteria. Drinking kefir delivers the same odor-banishing benefits.

6. Water
Keeping hydrated is essential to fighting halitosis. Dry mouth creates an environment in which bacteria thrive. Water also acts as a cleanser that encourages saliva production, which is crucial for cleansing the mouth of food particles and bacteria.

7. Parsley and Basil
Parsley and basil are leafy greens that have the added benefit of being replete with chlorophyll, nature’s internal deodorizer. Add parsley or basil into your green juice, add them to your salads, or eat them on their own to reap the benefits of their odor-neutralizing properties.

8. Strawberries
Strawberries, like many other fruits, are high in water content, and prevent dry mouth. They’re also very high in vitamin C, and create an environment hostile to bacteria and germs. As an added bonus, vitamin C speeds up the healing process in the mouth, and boosts your immune system, too.

9. Berries, Melons, and Citrus Fruits
Fruits that are high in vitamin C levels scare away bad-breath-creating oral bacteria. Bacteria cannot thrive in environments high in vitamin C, and eating nutritious fruits has the added bonus of keeping breath fresh. Berries, melons, and citrus fruits also have a high water content, which hydrates the mouth and keeps bacteria at bay. As an added bonus, vitamin C also helps fight gingivitis.

10. Ginger
Ginger is an ancient remedy for upset stomachs, which can lead to halitosis. While it’s great for settling the stomach, ginger also has the powerful effect of neutralizing bad breath. If you find yourself suffering from halitosis, pressed ginger combined with lemon juice mixed in equal parts with warm water creates a great natural at-home rinse to keep the unpleasant odors away.

11. Say cheese (and yogurt)
A piece of cheese after you’ve eaten can neutralize some of those dietary acids, which may be stuck on your teeth and giving you that bad breath odour. A serving of unsweetened yogurt can also help. A small Japanese study found that volunteers with halitosis who ate yogurt twice a day had reduced levels of hydrogen sulfide, a compound that can cause bad breath.

12. Have a cuppa
The polyphenols or compounds in black tea may help your breath in two ways: First, they prevent the growth of bacteria that can cause foul breath. Second, they decrease the bacteria’s production of stinky byproducts. Black tea has also been shown to help prevent tooth decay; so all in all, this steaming beverage makes for a good mouth freshener! One thing to beware: too much caffeine can dry out your mouth. Since that can also do a number on your breath, keep your tea intake to a moderate level, or go for decaf.

13. Sugarless candies and gum
Any snack that increases saliva flow in your mouth, like sugar-free candy or gum, will help reduce odour in your mouth. Wondering what flavour to opt for? Mint may temporarily mask a bad smell. Cinnamon, on the other hand, may actually help to stop it at the source. The plant essential oil that’s often used for flavouring cinnamon gums and candies, known as cinnamic aldehyde, can reduce odour-causing bacteria.Are you worried your friends and colleagues may be getting bowled over by your breath? Bad breath affects over half of us.  There are many causes for breath odor. If you don’t brush and floss every day, food stays in your mouth and collects bacteria, which can cause bad breath. Food collected between the teeth, on the tongue and around the gums can also rot, leaving an unpleasant odor.

Bad breath could also signal a medical disorder. Local infections in the respiratory tract, chronic sinusitis, postnasal drip, chronic bronchitis, diabetes, gastrointestinal disturbance, and liver or kidney ailment can cause breath odor. If your dentist determines that your mouth is healthy, you may be referred to a physician to determine the cause of bad breath.

What you eat is also a factor. The food is absorbed into the bloodstream, it’s transferred to the lungs where it’s expelled. Brushing, flossing and mouthwash will only mask the odor temporarily; odors continue until the body eliminates the food. Dieters can develop unpleasant breath from infrequent eating.

Bad breath doesn’t have to be a problem. There are many ways to combat it and still enjoy the foods you love. Here are some foods that cause bad breath, and how to control or prevent them from affecting your oral hygiene.

Here are the 5 foods that cause bad breath and also the 5 foods that fight bad breath.

5 Foods that cause bad breath
1. Garlic, Onions and Spicy Foods


If you’re going out for lunch or dinner with friends, be proactive about your breath. Carry a toothbrush and toothpaste in your handbag so that you can eat a spicy curry or garlic and onions, but help alleviate their affects by brushing afterwards. A quick trip to brush your teeth in the bathroom after your meal will help wash away some of the bad breath causing agents of these foods.

2. Coffee and Other Beverages
If you need a strong coffee to get started in the morning, follow it up with a glass or bottle of water. Caffeinated and alcoholic beverages can cause dry mouth; according to the Mayo Clinic, dry mouth produces bad breath by allowing bacteria to survive without the saliva washing it away. Regularly drinking water, particularly at meal times, can help wash this bacteria away and alleviate the bad breath associated with dry mouth.

3. Tuna and Fish
For many people, a tuna sandwich is the perfect lunch. They are filling, high in protein and delicious! If you can’t brush your teeth right after a tuna sandwich, pop a piece of sugar-free gum into your mouth to freshen up. Chewing gum helps stimulate saliva to wash away any food particles that might be stuck on your teeth. Another tip for fish lovers is to splash lemon or vinegar onto your fish before eating because it helps reduce the “fishy” odor. According to the American Society of Nutrition, this smell is caused by trimethylamine (TMA); acidic ingredients can help TMA bind to water, reducing its smell.

5 Food that fight bad breath
You don’t have to give up foods that cause bad breath. Just know how to fight back against it so that your breath is ready for whatever is on the menu. Here is list of foods that fight bad breath. Read on.

1. Fennel Seeds
Fennel seeds are a common Indian remedy for bad breath because they help neutralize offensive odors and aid digestion. Eating the seeds also increases saliva that washes away bacteria from your mouth. Fennel oils have antibacterial properties as well, fighting germs that cause bad breath. The seeds can be picked up at health food stores.

2. Green Tea
Green tea is high in polyphenols, antioxidants that fight the growth of bacteria and also help reduce sulfur compounds. Green teas are also good for overall periodontal health, says Dr. Carlos. A downside, though, is that tea can stain teeth. To reap the benefits of this antioxidant-rich tea without these side effects, green tea extracts can be taken as a supplement, which have been proven to fight oral bacteria.

3. Apples
Apples are a great food to eat to keep your oral hygiene in check, mostly because of their natural detergent properties, says Dr. Grenn. When you bite into an apple, you’re pushing plaque away from your teeth, thus eliminating the food matter that could cause bacteria in your gums and teeth.

4. Leafy Green Vegetables
As a general rule of thumb, if a food is good for your overall health, it will be good for your dental health, as well. Green leafy vegetables like spinach, lettuce, and kale are great for your health, and good for oral hygiene. Green vegetables keep your internal pH levels balanced and alkaline levels low, which in turn help prevent dry mouth, another cause of bad breath.

Green leafy vegetables also contain a high amount of chlorophyll that acts as a natural deodorizer. You can also take chlorophyll in capsules as a stronger internal deodorant.

5. Probiotic Yogurt
Probiotic yogurt is great for your digestive health, and therefore is an effective bad-breath neutralizer. Consuming yogurt with live active cultures lowers the amount of odor-causing sulfite compounds. It’s also a good idea to add probiotic yogurts into your diet because they’re a potent source of vitamin D, which fights mouth bacteria. Drinking kefir delivers the same odor-banishing benefits.

6. Water
Keeping hydrated is essential to fighting halitosis. Dry mouth creates an environment in which bacteria thrive. Water also acts as a cleanser that encourages saliva production, which is crucial for cleansing the mouth of food particles and bacteria.

7. Parsley and Basil
Parsley and basil are leafy greens that have the added benefit of being replete with chlorophyll, nature’s internal deodorizer. Add parsley or basil into your green juice, add them to your salads, or eat them on their own to reap the benefits of their odor-neutralizing properties.

8. Strawberries
Strawberries, like many other fruits, are high in water content, and prevent dry mouth. They’re also very high in vitamin C, and create an environment hostile to bacteria and germs. As an added bonus, vitamin C speeds up the healing process in the mouth, and boosts your immune system, too.

9. Berries, Melons, and Citrus Fruits
Fruits that are high in vitamin C levels scare away bad-breath-creating oral bacteria. Bacteria cannot thrive in environments high in vitamin C, and eating nutritious fruits has the added bonus of keeping breath fresh. Berries, melons, and citrus fruits also have a high water content, which hydrates the mouth and keeps bacteria at bay. As an added bonus, vitamin C also helps fight gingivitis.

10. Ginger
Ginger is an ancient remedy for upset stomachs, which can lead to halitosis. While it’s great for settling the stomach, ginger also has the powerful effect of neutralizing bad breath. If you find yourself suffering from halitosis, pressed ginger combined with lemon juice mixed in equal parts with warm water creates a great natural at-home rinse to keep the unpleasant odors away.

11. Say cheese (and yogurt)
A piece of cheese after you’ve eaten can neutralize some of those dietary acids, which may be stuck on your teeth and giving you that bad breath odour. A serving of unsweetened yogurt can also help. A small Japanese study found that volunteers with halitosis who ate yogurt twice a day had reduced levels of hydrogen sulfide, a compound that can cause bad breath.

12. Have a cuppa
The polyphenols or compounds in black tea may help your breath in two ways: First, they prevent the growth of bacteria that can cause foul breath. Second, they decrease the bacteria’s production of stinky byproducts. Black tea has also been shown to help prevent tooth decay; so all in all, this steaming beverage makes for a good mouth freshener! One thing to beware: too much caffeine can dry out your mouth. Since that can also do a number on your breath, keep your tea intake to a moderate level, or go for decaf.

13. Sugarless candies and gum
Any snack that increases saliva flow in your mouth, like sugar-free candy or gum, will help reduce odour in your mouth. Wondering what flavour to opt for? Mint may temporarily mask a bad smell. Cinnamon, on the other hand, may actually help to stop it at the source. The plant essential oil that’s often used for flavouring cinnamon gums and candies, known as cinnamic aldehyde, can reduce odour-causing bacteria.

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Foods that Reduce Bone Density

Certain foods and nutrients can reduce bone density and increase your risk for osteoporosis. Learn how to tailor your diet to compensate.

You probably know that calcium and vitamin D are needed to build strong bones. But what you may not know is that there are certain elements in your diet that can actually reduce bone density, increasing your risk for osteoporosis.

Too Much Protein May Lower Bone Density
You need protein to build strong bones, but when you eat too much protein, your body produces chemicals called sulfates that can cause calcium to leach out of the bones. This effect on bones is more likely to occur with animal protein than vegetable protein.

In the recent Nurses Health Study II, conducted by Harvard Medical School, 116,686 women were followed for 10 years. The researchers found that women who ate red meat at least five times a week were more likely to have a bone fracture than women who ate red meat only once a week.

The Role of Caffeinated Drinks
In a recent study of 31,527 Swedish women ages 40 to 76, conducted by the Swedish Department of Toxicology’s National Food Administration, researchers found that women who drink 330 milligrams of caffeine or more a day — the equivalent of about four cups of coffee — have an increased risk of bone fractures. This risk was especially noted in women who had a lower consumption of calcium. The researchers did not find an association between tea consumption and an increased risk for bone fractures. One reason could be that the caffeine content of tea is typically half that of coffee.

The recent Framingham Osteoporosis Study measured the bone mineral density in the spines and hips of 1,413 women and 1,125 men against the frequency of their soft drink consumption. The researchers concluded that cola and diet cola beverages (though not other carbonated drinks) may cause bone loss in women and may involve not just the caffeine, but the phosphorus in colas, too. “It may be that the connection between colas and bone loss is due in part to the substitution of soda for milk, decreasing calcium intake,” says Kristine Cuthrell, RD, research nutritionist and project coordinator, Cancer Research Center of Hawaii, University of Hawaii in Honolulu.

The Retinol Form of Vitamin A
In the Nurses Health Study II, researchers found that women taking vitamin A in doses exceeding 3,000 micrograms (mcg) a day were twice as likely to suffer a hip fracture than women who take 1,500 mcg or less a day of vitamin A. Although vitamin A is necessary for bone growth, too much of the retinol form of vitamin A interferes with vitamin D absorption, which, in turn, causes bone loss. The retinol form of vitamin A can be found in such animal-source foods as liver, egg yolks, and dairy products as well as dietary supplements. The beta carotene form of vitamin A, found in plant sources such as carrots and sweet potatoes, has not been linked with a negative impact on bone health.

Other Factors That May Raise Your Risk
Other dietary factors that can impact bone density include:

• Sodium. Too much sodium in your diet can cause you to excrete calcium in your urine and perspiration. Sodium is found in table salt and many processed foods.
• Oxalates, another form of salt found in some foods, can prevent you from absorbing calcium if the oxalates and calcium are contained in the same food product. Spinach, rhubarb, and sweet potatoes contain oxalates. Although these foods can play a role in a healthy diet, they should not be considered sources of calcium. Fortunately, oxalates do not interfere with the absorption of calcium from other foods eaten at the same time as the oxalate-containing foods.
• Wheat bran. The only food known to reduce the absorption of calcium when eaten at the same time as calcium is 100 percent wheat bran. If you take calcium supplements, foods containing wheat bran should be eaten two or more hours before or after taking the supplement.
• Alcohol. Excessive drinking of alcoholic beverages is also associated with lower bone density because alcohol interferes with the absorption of calcium and vitamin D. To lower your risk for osteoporosis, limit your intake of alcohol to one drink a day. 

Rebalance With Fruits and Vegetables
“A diet low in fruits and vegetables and high in animal protein and carbohydrates, will tend to result in mild acidosis which, over time, can contribute to significant bone loss,” says Cuthrell. “Neutralizing an acid-producing diet, which can be done by eating fruits and vegetables, may be an important key to reducing bone loss while aging.”

Eating a well-balanced diet can be tricky when you are trying to keep your bones healthy. However, getting the recommended amount of calcium each day to offset any loss of calcium caused by any other foods you eat will go along way to preventing bone loss.

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Top 10 Healthiest Fermented Foods & Vegetables

A study published in the Journal of Applied Microbiology states that “recent scientific investigations have supported the important role of probiotics as a part of a healthy diet for humans as well as for animals and may be an avenue to provide a safe, cost effective, and natural approach that adds a barrier against microbial infection.”

The consumption of fermented, probiotic foods has many benefits. The microflora that lives in fermented foods creates a protective lining in the intestines and shields it against pathogenic factors, such as salmonella and E.coli. Indeed, to get that healthy dose of bacteria, it’s essential to consume top probiotic foods.

Fermented foods lead to an increase of antibodies and a stronger immune system; plus, they regulate the appetite and reduce sugar and refined carb cravings. In fact, fermented vegetables can help treat Candida gut.

Top 10 Foods & Vegetables to Ferment
When a food is fermented, it means that it’s left to sit and steep until the sugars and carbs become bacteria-boosting agents. The fermentation of vegetables is also a great way to preserve them for a longer period of time. This gives you the option to make a large batch of it and have a ready-to-eat dose of microflora at your disposal for a very long time.

If you’re new to fermented foods, start with half a cup per day and build up from there. Here is a list of the 10 healthiest fermented foods and vegetables that will get you going:

1. Tempeh
Another beneficial fermented food is tempeh, which is a soybean product that is created by adding a tempeh starter (which is a mix of live mold). When it sits for a day or two, it becomes a cake-like product.

Tempeh reduces cholesterol, increases bone density, reduces menopausal symptoms, promotes muscle recovery and has the same protein quality as meat. It contains high levels of vitamins B5, B6, B3 and B2.

2. Natto
Natto is a popular dish in Japan consisting of fermented soybeans. It contains the extremely powerful probiotic bacillus subtilis, which has been proven to support the immune system and cardiovascular health; it also enhances the digestion of vitamin K2. In addition to these Natto benefits, it contains a powerful anti-inflammatory enzyme called nattokinase that has been proven to fight cancer.

3. Kimchi
Kimchi is a traditional fermented Korean dish that is made from vegetables including cabbage, plus spices and seasoning. This Korean delicacy dates back to the 7th century.

It’s known to improve cardiovascular and digestive health. It has high levels of antioxidants that reduce the risk of serious health conditions such as cancer, diabetes, obesity and gastric ulcers.

4. Kefir
Kefir is a fermented milk product (cow, goat or sheep milk) that tastes like a drinkable yogurt. Kefir benefits include high levels of vitamin B12, calcium, magnesium, vitamin K2, biotin, folate, enzymes and probiotics.

It boosts immunity, heals irritable bowel disease, builds bone density, fights allergies, kills candida and improves digestion.

5. Kombucha
There are many reasons to consume kombucha, a fermented beverage of black tea and sugar (from various sources like cane sugar, fruit or honey). It contains a colony of bacteria and yeast that are responsible for initiating the fermentation process once combined with sugar.

After being fermented, kombucha becomes carbonated and contains vinegar, B-vitamins, enzymes, probiotics and a high concentration of acid (acetic, gluconic and lactic). There are reasons to drink kombucha every day because it improves digestion, helps with weight loss, increases energy, detoxes the body, supports the immune system, reduces joint pain and prevents cancer.

6. Raw Cheese
Raw milk cheeses are made with milk that hasn’t been pasteurized. Goat milk, sheep milk and A2 cows soft cheeses are particularly high in probiotics, including thermophillus, bifudus, bulgaricus and acidophilus. Probiotics benefits include healing digestive issues, neurological disorders and mental health problems; plus, probiotics boost the immune system and destroy harmful bacteria.

7. Sauerkraut
Sauerkraut is one of the oldest traditional foods. Made from fermented cabbage, it’s high in dietary fiber, vitamin A, vitamin C, vitamin K and B vitamins. It’s also a great source of iron, copper, calcium, sodium, manganese and magnesium. Sauerkraut has a variety of beneficial effects on human health; it boosts digestive health, aids circulation, fights inflammation, strengthens bones and reduces cholesterol levels.

8. Pickles
Pickles contain a ton and vitamins and minerals, plus antioxidants and gut-friendly bacteria. Pickles alone can help address the all-too-common vitamin K deficiency, as one small pickle contains 18 percent of your daily value of this vitamin that’s an essential fat-soluble vitamin which plays an important role in bone and heart health. When choosing a jar of pickles, go with a food manufacturer that uses organic products. If you can find a local maker, you’ll be getting some of the best probiotics for your health.

9. Miso
Miso is created by fermenting soybean, barley or brown rice with koji, a fungus. Miso has anti-aging properties and helps to maintain healthy skin. It also boosts the immune system, lowers the risk cancer, improves bone health and promotes a healthy nervous system.

10. Yogurt
Probiotic yogurt is the most consumed fermented dairy product in the United States today. Yogurt intake is directly associated with better overall diet quality, healthier metabolic profiles, healthier blood pressure and increased triglyceride levels. It’s recommend when buying yogurt to look for three things: first, that it comes from goat or sheep milk; second, that it’s grass-fed; and third, that it’s organic. Yogurt is one of the top probiotic foods.

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How to Control Diabetes With These 11 Foods

When suffering from diabetes, choosing what to eat every day can be a real challenge. Although there are many delicious foods, many of them are not suitable for your condition. If you choose the right foods, you can control your blood sugar level and thus prevent diabetes complications.

You fight and control your diabetes simply with the food you consume.

These 11 foods will help you fight diabetes and prevent its complications:

1. Kale

Kale is one of the healthiest and the most nutritious green in existence. It is rich in lutein, an important carotenoid which is extremely good for the eyes.

This property is especially important for people who suffer from diabetes because they may experience eye problems as complications of the disease. Kale is also high in fiber, iron, B vitamins, vitamin C, and calcium.

2. Nuts

Nuts are celebrated for their countless benefits, and they offer lots of nutrition for your body. They can improve the blood sugar control, especially in type 2 diabetes. They make the artery walls more flexible thus preventing blood clots.

3. Chocolate

Dark chocolate improves insulin sensitivity and helps in the prevention and treatment of type 2 diabetes. Also, dark chocolate significantly lowers blood pressure, reduces bad cholesterol and improves the blood vessel function. However, make sure you do not overdo it because it abounds in calories and fats.

4. Beans

These nutritional powerhouses are the perfect ingredient for salads, soups, and many other dishes. They offer lots of nutrition and reduce the risk of heart disease and diabetes. They are packed with fiber, which slows down the release of glucose into your bloodstream. This would prevent the blood sugar spikes and the feeling of hunger.

5. Blueberries

These sweet and nutritious berries abound in a high level of fiber which reduces the risk of cognitive decline and diabetes. They are rich in anthocyanins, specific antioxidants which according to recent research lower the risk of type 2 diabetes.

6. Barley

Barley is one of the healthiest cereal grain that is found in bread, beverages and some dishes. It can balance your blood sugar level and keep you satiated for longer. Also, barley contains a modest amount of calcium.

7. Salmon

Salmon is an important source of vitamin D, omega-3 fatty acids, and healthy fats that lower the risk of heart diseases, reduce inflammation, shape your waistline and improve insulin resistance.

8. Dairy

Dairy products abound in vitamin D and calcium, an important combination for treatment of diabetes.

9. Oats

Nothing will give you strength and energy as a bowl of oatmeal. Oats are rich in fiber which can lower bad cholesterol and improve insulin resistance.

10. Oranges

According to many studies, people who suffer from diabetes have a low level of vitamin C in their bodies. So, make sure you eat more oranges and get the most vitamin C of them.

11. Soy Bean

Soy is loaded with high-quality protein that contains a low level of cholesterol and saturated fat.

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5 Foods Proven to Boost Fertility

As a woman familiar with infertility struggles, this R.D. knows the one thing you can control: fueling your body with these fertility-enhancing foods.

Tomatoes
It’s no secret that tomatoes are a great source of lycopene, an important antioxidant that helps rid free radicals from the body. When free radicals are present, they can cause females and males to experience difficulty in nearly every step of the reproductive process. Since male infertility is often not addressed, it’s important to note that recent studies have shown lycopene to be a great nutrient that assists with sperm viability. To incorporate more lycopene into your man’s diet, I recommend trying this Easy Pizza Toast from Sara Haas, R.D.N., L.D.N. By using canned tomatoes like those used in this recipe, you’ll get more bang for your buck!

Plant Protein
Protein is an essential macronutrient, important in the body to build and repair tissues, bones, cartilage, hair, skin, and blood, as well as forming enzymes and hormones. Research from the Nurses’ Health Study has revealed that plant-based proteins show some protection against ovulatory infertility compared with animal-based proteins. I’m not saying throw in the towel on those lean beef burgers, but definitely consider swapping them out more frequently for delicious plant-based options. Try this Three Bean Vegetarian Chili from Jessica Fishman Levinson, M.S., R.D.N., C.D.N., of Nutritioulicious. It’s packed full of protein as well as lycopene, making it a stellar fertility-fueling food!

Whole Grains
Whole grains provide complex carbohydrates that help regulate your blood sugar. When your diet is high in refined carbohydrates, like those found in white bread, sugary cereals, and sweet treats, your pancreas has to release the hormone insulin to normalize blood sugar levels. Research has shown that high concentrations of blood insulin increase ovulatory infertility in females. To focus on getting more whole grains in my diet, one of my go-to choices is this quick and easy Red Pepper and Spinach Flatbread using a Flatout 100% Harvest Wheat Wrap. It’s convenient and something the whole family can enjoy (yes, many couples suffer from secondary infertility, which means they already have one child at home who needs to be fed). Plus, you can sneak in complex carbohydrates while enjoying a delicious pizza—a win-win!

Whole Milk
Did you know that incorporating one or two servings of full-fat dairy products (milk, yogurt, and cottage cheese) may offer protection against ovulatory infertility? Yes, findings from the Nurses’ Health Study have shown that opting for full-fat dairy options while trying to conceive may increase your chances of success. When fat is removed from dairy, it alters the balance of sex hormones that in turn affect your chance of ovulation and conception. It’s important to note that with the full fat come more calories, so be sure to include a varied and balanced diet while making the switch to whole milk. Try this Blood Orange Chia Pudding Parfait from Alex Caspero Lenz, M.A., R.D., C.L.T., of Delish Knowledge.

Mushrooms
Besides being low in sodium, calories, and fat (great to add to meat-based dishes to improve their health profile), mushrooms also provide important nutrients like vitamin D and selenium. White mushrooms that have been treated with UV-exposed light actually provide over 100 percent of your daily recommend intake of vitamin D. Recent research shows vitamin D not only improves chances of achieving pregnancy for women undergoing in vitro fertilization, but also improves sperm quality, testosterone concentration, and overall fertility outcomes in males as well. One of the best ways to increase your intakes of mushrooms is by whipping up these Greens & Beans Stuffed Portabella Mushrooms from Emily Cope-Kyle, M.S., R.D.N., of Emily Kyle Nutrition.

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7 Easy Ways to Add More Fiber to Party Foods

Ever find yourself halfway through a party and starving? That’s because most popular party foods are low in dietary fiber—which helps fill you up by adding bulk to meals, slowing digestion, and stabilizing blood sugar—so it’s easy to graze your way to the bottom of the bowl without ever feeling full. Plus, distractions like conversation, music, movies, and TV may interfere with your ability to notice when you’re full and lead to mindless eating, especially if you’re not sitting down to a plate of food.

That’s why you should try these high-fiber party food hacks at your next get-together: Chances are you—and your guests—will end the night feeling more satisfied than ever before.

Revamp that cheese plate. Think beyond white crackers as a pairing and slice up apples and pears. A medium apple provides 4 grams of fiber, and a medium pear offers up 5 grams. Nuts and seeds, which provide about 3 grams per 1/4 cup, and whole grain crackers are other great additions that will increase your fiber intake. And rather than a traditional white-bread baguette or crackers, swap in the whole wheat variety. All of a sudden that plate is transformed.

Make berry bowls. It might seem like an odd choice, but chances are your guests will be all over it. Berries are a colorful (so, Insta-worthy), healthy snack choice. And blueberries, strawberries, blackberries, and raspberries pack in more than 3 grams of fiber per cup. Serve them in little cups with whipped cream, Greek yogurt dip or drizzle with chocolate. You could also make pretty fruit kabobs or arrange fresh fruit on a platter to make a seasonal decoration. The more creative you are, the more your guests will go crazy for it.

Juice up that hummus. Hummus is already high in fiber thanks to those chickpeas (you get 6 grams for every half-cup), but take it a step further and puree some veggies into the mix. Aside from upping the fiber content, it’s a great way to expand your flavor repertoire. A few ideas: spinach, roasted red pepper, pumpkin puree, roasted beets, or roasted cauliflower. You can also play with swapping in another bean or lentils. And instead of serving with pita bread, which is fairly low in fiber, enjoy with sliced vegetables like cucumbers, green or red peppers, and broccoli.

Rock the guac. Guacamole is a no-brainer party snack, and avocados are packed with fiber (one half of a medium one provides about 6 grams). Instead of chips, dip baby carrots, sliced peppers, and cucumber.

Make a healthy dip. Fun fact: Cookie dough dip is totally a thing…except it’s healthy. It’s made with white beans, chickpeas, and black beans, which are packed with fiber and work fantastically in sweet dips. This recipe from Chocolate Covered Katie tastes just like you’re eating batter out of a mixing bowl, but now you don’t have to worry about salmonella from raw eggs. Win-win, wouldn’t you say?

Bust out the energy balls. You already know they’re the perfect post-workout snack, but energy bites made from nuts and seeds are great for parties, too. They’re bite-sized, so they’re easily grabbable, and often loaded with protein and fiber. Try these 4-ingredient Pumpkin Spice Energy Bites from Keeping It Real Food, and these No-Bake Caramel Energy Bites from the Spicy RD.

Change your nachos. They’re a classic party snack, so don’t get rid of them altogether. Insteaed, swap out the chips for sweet potatoes. Seriously: The superfood has 4 grams of fiber per cup, and while you’re guests might throw you a questioning side glance at first, trust me when I say iit’s a seriously delicious substitute. This recipe from To Live and Diet in LA is great, but if you want a version that’s even higher in fiber, use black eans instead of chicken or other meat.

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6 Superfoods for Healthy Hair

What you eat can make a difference. Incorporating proteins and complex carbohydrates into your everyday diet can help strengthen your strands. Add these foods to your diet for healthy, shiny hair.

It’s all about balance when it comes to optimal nutrition for maintaining healthy hair. “Hair is a fast-growing tissue and it’s likely to make demands on your body,” says Brian Thompson, principal trichologist and director of product development at Philip Kingsley Trichological Centre in New York and London. “You need a mixture of protein, complex carbohydrates, and vitamins and minerals. But if you consume too much of any one thing, particularly certain vitamins and minerals, you can create problems with hair growth.”

Good hair nutrition begins with getting enough protein, which is the building block of your hair. Then you need complex carbohydrates to help assemble the proteins for hair growth. “Once you’ve considered protein, then getting iron in absorbable forms is one of the single most important minerals as far as hair growth is concerned,” says Thompson. Other important vitamins and minerals include B complex, which is associated with energy production and building good hair and skin issues, folic acid, B12, and zinc.

In his book The Hair Bible: A Complete Guide to Health and Care (Aurum, 2003), famed hairdresser Philip Kingsley stresses the importance of eating a healthy and protein-packed breakfast each day. He says that in the morning your energy levels to your hair follicles are at their lowest. Here, a list of foods that Thompson and Kingsley recommend be consumed along with fresh fruits and vegetables.

BEEF

If you don’t have high cholesterol, Thompson recommends eating red meat twice a week for optimal hair health. Not only does beef have the protein you need, but also B vitamins, iron, and zinc, important minerals for healthy hair.

Recommended Serving Size: 3.5 ounces of roasted, lean beef, 175 calories

EGGS OR EGG WHITES

Vegetarian? Can’t eat red meat for health reasons? Then egg whites are the way to go. “If you can’t eat an animal protein, egg whites are the next best thing,” says Thompson. “Their value is underestimated in our society.”

Recommended Serving Size: One large egg, 84 calories

BROWN SHORT-GRAIN RICE

You should have complex carbohydrates, which feed you energy over a longer period of time than refined carbohydrates, with your protein source at meals. Brown short-grain rice is an ideal form. It’s also a good source of B vitamins and some fiber.

Recommended Serving Size: 1/4 cup dry rice, 179 calories

COTTAGE CHEESE

Try low-fat cottage cheese for a protein-packed breakfast or lunch on the go when you don’t have time to make eggs. Top it with some fresh berries for an added serving of fruit. Plus, cottage cheese is also a good source of calcium.

Recommended Serving Size: Scant half cup of 1 percent fat cottage cheese, 72 calories

BACON

Although it’s not a good food to eat if you’re trying to lose weight, Kingsley recommends eating a normal serving of bacon for extra B vitamins, zinc, and protein.

Recommended Serving Size: Fried bacon, 3.5 ounces, 576 calories

SALMON

Try it smoked or fresh at breakfast, lunch, or dinner for a good dose of protein along with B vitamins, including B12, and other vitamins and minerals.

Recommended Serving Size: Fresh salmon fillet, 3.5 ounces, 180 calories Smoked salmon, 2 ounces, 71 calories

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9 amazing foods that help prevent and reverse hair loss

It`s a popular belief that hair loss affects women only. However, the truth is that men and children are as prone to hair loss as women.  Many factors contribute to hair loss, but androgen, a hormone derived from testosterone, is believed to be one of the main causes.

The entire body is covered in various types of hair, except for the soles of the feet and the palms of the hands.  Of course, not all types of hair are the same- some of them are hardly visible while others are thicker and much more noticeable.

Hair consists of protein, a substance produced in the hair follicles. During the production of new hair cells, the old ones are removed through the skin`s surface. As a matter of fact, the hair on the surface of the skin is actually a string of dead skin cells.

Losing Your Hair: What Causes It?
An average adult head has 100,000-150,000 hairs, and most people lose up to 100 hairs on a daily basis. This is the reason why you may find hair strands on your hairbrush, particularly after showering.

There are many factors that affect hair loss, such as:

• Iron deficiency
• Stress ( physical and emotional)
• Drugs, such as chemotherapy
• Medical conditions such as thyroid disorders

Testosterone travels in the blood attached to sex hormone binding globulin (SHBG). When attached to SHBG, it`s considered inactive and when not bound, it`s called free testosterone.

Free testosterone is usually turned into dihydrotestosterone (DHT) by the enzyme 5-alpha reductase.  Low amounts of SHBG equals higher amounts of free testosterone, and more available of it to be converted to DHT. Nearly 5 percent of free testosterone is converted to DHT, the compound that cause the hair follicles to have a shorter lifespan and to shrink.

9 Treatments for Hair Loss

1. Saw Palmetto

The effectiveness of saw palmetto lies in its ability to inhibit the conversion of testosterone into DHT. High levels of this compound are linked to hair loss while high levels of testosterone are liked to hair growth.

As the conversion is inhibited, testosterone levels increase, reducing hair loss and promote hair re-growth. It is recommended to take 160 mg twice daily.

2. Pygeum (Prunus Africana)

It works by blocking 5-alpha reductase enzyme from converting testosterone to DHT.

3. Nettle Root

Just like pygeum, this herb is also known to stop 5-alpha reductase enzyme from converting testosterone to DHT.

4. Pumpkin Seeds

Pumpkin seeds are packed with delta-7 stearine, a steroid that blocks the accumulation of DHT in the hair follicle. Consequently, DHT is unable to affect the hair follicle.

5. Tomatoes, Watermelon, Carrots, and Mangoes

All of the aforementioned foods contain lycopene, a compound that blocks DHT by stopping 5 alpha reductase from converting testosterone into DHT.

6. Almonds, Walnuts, Peanuts, and Pecans

They are loaded with L-lysine, a compound that acts as natural DHT inhibitor.

7. Spinach, Kale, Cashews, Wheat Germ, and Cooked White Mushrooms

These foods are rich in zinc, a well-known DHT inhibitor.

8. Green Tea

Green tea contains Epigallocatechin-3-Gallate, or EGCG, a compound that blocks the production of DHT and reduces its levels notably.

9. Fenugreek

Fenugreek is yet another powerful inhibitor of the conversion of testosterone to DHT.

More Tips for Reducing Hair Loss
Keep optimal levels of SHBG in order to leave less free testosterone to be converted to DHT. SHBG reduces with obesity, which means that keeping a healthy body weight optimizes SHBG levels.

Since DHT is far more damaging when there are high levels of inflammation within the body, reduce inflammation by following a healthy diet high in omega-3 fats.

Biotin is yet another nutrient needed for healthy hair, as it helps create a healthy environment for the hair to grow. Solid sources of biotin include tuna, salmon, eggs, legumes, Swiss chard, peanuts, berries, bananas, and wheat germ.

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