Vitamin Information Center

Pollutants , drugs, food preservatives and additives, artificial sweeteners, colourants, essences and hydrogenators, all assault the human body. These, along with the processed and refined foods, not only deprive us of the essential nutrients, but also overload the body with toxins and metabolic wastes. This unhealthy diet makes for a strong case in favour of ‘natural foods’ . The ancient sages of India stressed on the benefits of raw natural food. In fact, the first step of detoxifying the body to cure any disease was to feed on fresh fruits and vegetable juices. Here are few interesting tips:

A combination of honey and ginger soothes sore throat and prevents cold and cough

Take honey if you are feeling nervous and tense

If you are having trouble sleeping, take a tablespoon of honey in warm milk at bedtime. Honey has a mild, natural sedative effect and aids in relaxation

Yogurt is nature’s own antibiotic. It destroys harmful bacteria in our digestive system, helps strengthen the body, and is as nutritious as milk, but easier to digest. Add a few spoons of wheatgerm to milk, orange juice, or the dough that is mixed to make chapattis. Wheatgerm is the richest sources of Vitamin E and plays a significant role in preventing many conditions like, diabetes, hardened arteries, loss of muscle tone, loss of skin elasticity and loss of vitality Carrot juice, a rich source of vitamin A, when combined with cabbage juice has an alkaline effect and gives protection from the effects of acid forming foods

Citrus fruits are rich in vitamin C

Take a high fibre diet. As you take long to chew fibrous foods it satisfies the appetite High fibre foods also make you feel full and discourage you from eating more Take small helpings. Never over fill your plate, especially when you are eating out Avoid rich salad dressings. Use lemon juice, herbs, chaat masala, for adding flavour and spice to raw vegetables

etting Botox and spending hundreds of dollar on age-defying skin creams are not the only ways to keep your skin looking healthy and fresh. One of the most effective strategies to have super skin is to nourish your body with plenty of nutrients. Research has shown that consuming specific foods can help prevent wrinkling, sun-damage and keep your skin well-hydrated. Next time you go food shopping have a grocery list for your skin, too.

Nails are important parts of our hands and feet. Many people ignore their nails though they serve many important functions. Nails reflect an individual�s personal and health habits �� good or bad. Aside from their cosmetic appeal, nails serve many important functions. Nail disorders can affect our ability to pick up small objects, the way we walk, and our sense of touch. Infrequent in children, nail problems usually increase throughout life and affect a high number of the elderly. This is due to the susceptibility of the nail to fungal infections, its increased thickness with age, circulation problems, and the use of medications.

There are many natural remedies and supplements, which can be helpful for you to give natural nail care.

*If your nails become dry and brittle then it is a sign for deficiency of vitamin-A in your body. If vitamin A is lacking in your body, then it can slow down the growth of your nails. For this, increase the intake of vitamin A in your regular diet. Garlic, parsley, watercress and papaya are some of the foods that are rich in vitamin A.

* Nails also need adequate amounts of calcium to grow healthier.

*Vitamin B is very essential for your natural nail care. Deficiency of which can make your nails to become more fragile with horizontal and vertical ridges. Foods such as fenugreek, dandelion, kelp and parsley are rich sources for vitamin B.

*Folic acid is another essential protein for nails and provides a better natural nail care by maintaining flexibility and strength of nails. It can be mainly found in spinach leaves, citrus fruits, broccoli, berries, whole grains and also legumes and kale.

*Silicon promotes firmness and strength to nails. One can find rich silicon contents in onions, avocados, whole wheat, comfrey, oats, strawberries, alfalfa, rice and nettle.

*Biotin helps in natural nail care by increasing the hard and thick growth of nails. Eggs, brown rice, brewer�s yeast, fish, soya bean and oats are rich sources for biotin.

*Fatty acids are more useful in making nails glossier and flexible. Evening primrose oil, flaxseed oil, salmon and black current oil are rich sources for fatty acids.

* Do not forget the dietary requirements contributing to the health of your nails. Drink lots of water and add foods that are rich in calcium, Vitamins, zinc, sulfur, silicon and biotin.

The old saying still holds true: You are what you eat. Some of us believe we can afford to disregard this dictum, as long as we have a plastic surgeon, a salon and a day spa on speed dial.

We want to be thinner - we get liposuction. Our hair is thinning - off to the salon for extensions. Our nails become brittle - acrylic nails are a phone call away.

What most of us fail to recognize is that these changes (skin, hair and nails) are our body’s way of screaming for help. What keeps you clean and healthy on the inside will keep you looking good on the outside.

If you want clean and clear skin, drink more water. Your kidneys remove waste products that must be dissolved by water. By drinking around eight glasses of water a day (this is an average; everybody has different requirements), you are flushing out the toxins that would normally escape through the pores of your skin. This prevents pimples and blemishes, and helps keep the skin moisture level even.

* The antioxidant vitamins A, C and E fight free radical damage caused by aging and the environment. The beta-carotene in bright orange and red vegetables converts into vitamin A, helping to produce new skin cells and shed old ones, which leads to fresh skin. Vitamin A is also good for preventing dry skin and dry hair. Food sources of vitamin A are carrots, dark leafy greens and sweet potatoes. Recommendations: 900 mcg/day for men and 700 mcg/day for females.

* Citrus fruits, broccoli, strawberries and red peppers house vitamin C. Vitamin C is a collagen healer, helping the body build new tissue. The healthier the collagens in your body, the firmer and smoother your skin will look. If you bruise easily, double-check your vitamin C intake. Recommendations: 75 mg/day for men and 60 mg/ day for females.

* Vitamin E is found in almonds, avocados and sunflower seeds. Vitamin E is a potent antioxidant that protects the skin from free radicals and helps repair connective tissue. Fifteen mg/day is recommended for males and females alike.

* Omega-3 fatty acids, found in wild salmon, mackerel, walnuts and flaxseed, is great for the skin. Omega-3 fatty acids help decrease inflammation (which can damage the collagen in the skin, causing wrinkles), preventing dryness in the skin and hair. It also adds moisture, leading to healthier looking skin and strong nails by preventing cracking.

For healthy adults with no history of heart disease, the American Heart Association recommends eating fish high in omega-3 fatty acids at least two times per week. It also recommends consuming plant- derived sources such as tofu or soybeans, walnuts, flaxseed oil and canola oil.

* It’s no secret that calcium builds strong bones and helps prevent osteoporosis. As you age, calcium helps maintain tooth enamel so teeth remain strong. A diet lacking in calcium also contributes to dry, brittle fingernails. The good bacteria in yogurt is beneficial not only to the digestive tract but to your skin as well. Choose low-fat dairy products such as skim milk, low-fat yogurt and low-fat cheese. Recommendation for both males and females is 1000 to 1200 mg/day.

* Iron is the most commonly deficient mineral in humans and is essential for the formation of red blood cells and delivering oxygen to the cells. Brittle fingernails are often a sign of iron deficiency. Iron comes from both animal (heme) and plant (non-heme) sources, but is better absorbed from heme iron food sources. Iron is found abundantly in lean red meats and fortified cereals. Recommendation for males and females (non-pregnant) is 10 mg/day.

* Zinc is another mineral that can combat hair loss and brittle nails, as well as those unattractive little white spots on nails. Zinc is needed for a multitude of functions, including tissue repair, wound healing, maintenance of night vision, taste acuity and hormone production. Zinc-rich foods are shellfish and lean red meats. Pumpkin seeds provide one of the most concentrated vegetarian food sources of zinc. Recommendations are 8 mg/day for females and 11 mg/day for males.

* Protein is not a common deficiency in this country, given our large portion sizes. But it’s important to note that protein fortifies the hair and promotes growth.

Salmon Teriyaki

Serves: 4

1 tablespoon fresh minced ginger

3 cloves of garlic, minced (1 tablespoon)

3 scallions, finely chopped

1/4 cup soy sauce

1/4 cup mirin (sweet Japanese wine)

11/2 tablespoons sesame oil

2 tablespoons honey

4 (6 to 8 ounce) wild salmon fillets

Place the ginger, garlic and scallions in a bowl, and whisk in the soy sauce, mirin, sesame oil and honey.

Marinate salmon for 1 to 2 hours in the refrigerator, turning once or twice. Grill on high heat for 3 to 6 minutes, turning gently, or preheat oven to 400 degrees and bake for about 20 minutes. This dish is a good source of omega-3 fatty acids.

Nutrition per serving 320 calories, 34 grams protein, 16 grams fat, 0 grams carbohydrates, 414 milligrams sodium, 108 milligrams cholesterol

Jeannie Mullins
Extension Agent

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that has a wide variety of uses in the body. It helps to slow down or prevent cell damage and helps the body absorb iron from plant foods. Vitamin C is also needed to maintain healthy body tissues and the immune system.

Scurvy, a disease caused by vitamin C deficiency, was common a few generations ago especially among seamen who lived on dried and salted foods for months at a time. Today, scurvy is rare in the United States. Still, not getting enough of this important vitamin can lead to anemia, bleeding gums, infections and poor wound healing.

So How Much Do We Need?

For adults over age 19, women need 75 milligrams (mg) per day, and men need even moreÑ90 mg per day. If you smoke, you need an additional 35 milligrams of vitamin C every day. If you are pregnant or breastfeeding, you should talk to your healthcare provider to see what is recommended for you.

The best way to get enough Vitamin C is through foods rather than supplements. Fruits and vegetables are the best sources. One medium-size red or yellow sweet pepper has 225 mg of vitamin C, and one medium papaya has 190 mg. In addition to citrus fruits like oranges, tangerines and grapefruit other foods that contain vitamin C include broccoli (cooked), cantaloupe and baked potato (with skin). Some cereals and juices have vitamin C added. Since the amount of vitamin C in each product varies, always check the nutrition label to see how much vitamin C that particular product contributes to your daily requirement.

Retaining Vitamin C in Foods

Vitamin C is easily destroyed during preparation, cooking or storage so follow these easy tips to retain as much of the vitamin as possible.

• Eat raw fruits and vegetables as soon as possible after buying them.
• Cut vegetables just before eating or cooking.
• Cook vitamin C-rich foods quickly in as little water as possible.
• Microwave, steam or stir-fry to retain the most Vitamin C.

How Much is Too Much?

Healthy individuals who eat plenty of fruits and vegetables rarely need vitamin C supplements. Taking vitamin C supplements does not prevent colds. Some studies show that vitamin C supplements may decrease the duration of a cold.

If you do take a supplement, do not get more than 2,000 mg/day of vitamin C from foods and supplements.  Although excess vitamin C is mostly eliminated in the urine, high doses can cause headaches, frequent urination, diarrhea and nausea. People with a history of kidney stones should avoid high levels of vitamin C.

For more information about nutrition and wellness, contact Jeannie Mullins, Family and Consumer Sciences Extension Agent in the Scott County Extension Office at 452-2772.

An excellent way to control your acne is a balanced diet and making sure to supplement your diet with the proper nutrients and vitamins. Pay attention to the appearance of your skin because it is often times a reflection what we put into our bodies. Find ways to make both your body and skin fit with your diet.

Start with food What might affect one person may not affect another because all of our bodies are different. Diary your food intake and compare your food consumption to your breakouts. Notice if your complexion changes when you eliminate certain drinks or food groups from your diet like dairy, caffeine, and refined sugars, which are all common breakout triggers.

Daily Hydration Moisturize multiple times a day and drink plenty of water and other healthy beverages to keep hydrated. It’s imperative that you don’t let yourself get thirsty. It is a common misnomer that when your skin is taut and dry that it is clean. Although it may be, when your skin is too try it overcompensates by producing more oil, which will in turn clog your pores.

Vitamin A: Make sure you have enough Foods that contain vitamin A include egg yolks, spinach, sweet potatoes, cantaloupe, and beef. A supplement is available and beneficial too. With enough vitamin A in your body, your skin will rebuild itself more effectively by expediting the healing of existing acne and reducing dry, flaky skin. There is also proof that those with severe acne may have low levels of vitamin A in their system.

The new buzzword: antioxidants Alpha-lipoic acid and vitamins C and E are beneficial antioxidants. They are obtainable through foods like potatoes, broccoli, citrus fruits, seeds, and green leafy vegetables, and of course through supplements. Antioxidants fight off harmful free radicals in the environment that can damage the skin, which makes antioxidants important to any diet. Alpha lipoic acid is helpful in skin renewal, which aids in diminishing acne scars, some studies say.

About omega 3, don’t forget If you have black heads or very dry skin that could be a sign that you, like many of us, do not consume enough of this essential fatty acid. Omega 3 is in fish or fish oil supplements and controls oil production and maintains skin hydration.

Vegetarians need more zinc If you are a vegetarian or if you do not include a lot of shell fish or poultry (like chicken or oysters) in your diet, you may have a hard time consuming enough zinc. A zinc supplement may be helpful because zinc aids in controlling your skin’s oil production.
by Sara Musfeldt

The increase in pollution, dust and more exposure to harmful UV rays of sunlight are the factors responsible for the damage of the quality of our hair. There are many problems that can be related to hair. This can be dandruff, split ends and dermatitis. But the major problem faced these days is hair loss. However, there are many cures available in the market for the maintenance of our healthy hair. The results of the products differ from one individual to another because of different body chemistry, medical issues and many other factors.
Continue Reading…

Hair loss is an inevitable condition that one has to face atleast once in his lifetime. Research has proved that there is a strong connection between healthy hair and a healthy body. That is why when we fall sick it affects our hair too. Nutrients in blood nourish the hair follicles. If hair follicles become weak, hair loses its grip or hold and results into hair fall. These nutrients are vitamins and without vitamins, hair does not become healthy crop.
Continue Reading…