These Amazing Benefits Will Push You To Eat Walnuts

Walnuts are the most popular nuts that have many health benefits. They are crunchy in nature and its shell resembles like a human brain. It does not have an appealing look but it tastes good. Many people enjoy it eating as a snack or some use it to make delicious dishes like Cakes, Chocolates, Pie, and Shakes etc. They are known as the rich source of vitamins and provide stamina to the body. Here are some of the amazing benefits of walnuts that will push you to add walnut in your daily diet to stay fit.

  • Rich Source Of Vitamins – A walnut is rich in vitamins especially in vitamin E. This vitamin helps us from radicals and protects our skin for other harmful substance. Eating a walnut can be the healthiest source in making your skin healthy.
  • Reduce Weight – Walnuts helps you to lose your weight, as it has a high amount of calorie and protein. This will reduce your appetite what allows you to keep control on overeating. Adding a walnut to your diet can help you to stay fit.
  • Improves Heart Functioning – Walnuts are the rich source of protein and known for the high amount of omega-3. This dry fruit contains EFAs that helps to lower the blood pressure and reduces the risk of heart attack. It is recommended to adults as; they have the high chances of high blood pressure and getting a heart attack.
  • Good For Bones – Walnuts have EFAs which a beneficial component that can benefits our body in many ways. It makes our bones stronger by increasing the calcium level. It also helps in reducing the calcium extraction through urine. Eating a walnut can helps you to improve your bones quality and makes them strong.
  • Fight Against Cancer – Walnuts has many good components that can help you in many ways. Some of the main components that are present in it have the ability to control the growth of cancer cells. It has antioxidants that help our body to fight from many diseases.

Walnuts are mainly considered as the best dry fruit that everyone should eat. It has many health benefits and helps in sharpen our minds. This tasty nut is mostly recommended by the doctors to complete the vitamin needs in our body. These benefits will help you to understand the importance of adding a walnut to your daily diet. You can also enjoy it as a snack.

Looking for Cashew Manufacturers in Delhi, Contact: 9729608470, Diwakar Retail Limited is the foremost Almonds Manufacturers in all over the India

Vitamin B Deficiencies Show in Your Tongue

No person is deficient in any one B vitamin without being deficient in all of them! That’s because the B vitamins occur together in food as part of a complex. This is true of all vitamins and minerals. They work together.

There are, however, as many degrees and variations of B-vitamin deficiencies as there are different individuals. Formerly the disease beriberi was thought to be caused by a deficiency of vitamin B1 (thiamine) and pellagra by lack of the B vitamin, niacin (B3).

When human volunteers stayed on diets lacking vitamin B1 (thiamine) or niacin (vitamin B3), however, neither beriberi nor pellagra has been produced. These diseases actually result from multiple deficiencies of all the B vitamins, the lack of vitamin B1 or niacin being only more prominent.

Even schizophrenia is caused by a vitamin B3 (niacin) deficiency but it too won’t be the only B vitamin deficiency – just the main one. Even The list goes on and on.

Your Tongue

The good news is that you can tell how adequate your intake of B vitamins has been by looking at your tongue. It should be moderate in size, an even pink in color, and smooth around the edges without coating or indentations showing where it has rested against your teeth. The taste buds should be uniformly small and cover the entire surface and edges.

If you can find a healthy child, you may see what the normal tongue should look like.

Vitamin B Deficiency Indications

Many changes take place in your tongue when you’re short of B vitamins. The first change appears to be enlargement of the buds at the front and sides of your tongue. Later these buds become small or even disappear, making the tip and sides smooth, whereas the buds farther back will progressively enlarge. These buds have a flat appearance like button mushrooms.

As the deficiencies of these vitamins become more severe, clumps of taste buds fuse and grow together, pulling apart from other clumps and thus forming grooves or fissures. The first groove usually forms down the center of the tongue.

Groovy Tongue

In a severe B-vitamin deficiency, your tongue may be so cut by grooves and fissures that it looks like a relief map of the Grand Canyon and surrounding territory or a flank steak run through a tenderizing machine.

When deficiencies are still more severe, your taste buds literally disappear. First the tip and edges become smooth and shiny; then the buds disappear progressively from front to back. This extreme condition is found most often in elderly persons whose diets have been inadequate for years; they complain that their foods have little flavor. In some cases such tongues are intensely sore. In other cases, persons having extremely abnormal tongues are surprised to find that they differ from normal.

Beefy Tongue

The size of your tongue also indicates deficiencies of these vitamins. It may be large, beefy, and full of water (edematous). Often such a tongue shows scallops around the edges where it has rested against the teeth. The beefy tongue is called that because it has the appearance of beef and is usually an intense deep red. On the other hand, it may become too small, or atrophied.

Purple Tongue

Other tongues may have a purplish or magenta cast, and still others may be a brilliant red. Often the tongue shows a combination of colors with perhaps a red tip and a magenta center. The color and texture vary depending upon which B-vitamin lack is most prominent.

For example, a magenta tongue (the color seen most often) indicates that a deficiency of vitamin B2 predominates over the other B-vitamin deficiencies. A beefy tongue is thought to show that pantothenic acid (vitamin B5) is particularly under-supplied. When deficiencies of vitamin B12 and folic acid are most prominent, the tongue becomes strawberry red and smooth at the tip and sides; it is often shiny and not coated.

Fiery Red Tongue

If the deficiency is predominantly the B vitamin, niacin (vitamin B3), your tongue may be fiery red at the tip and may appear to be either too small or too large and so coated that it is fuzzy with debris. The heavy coating is caused by the growth of undesirable bacteria; it usually indicates much putrefaction in the intestine. Since valuable bacteria in the intestine produce B vitamins, such coating probably never occurs if bacteria growth is normal.

Stomach Acid and Digestion

Studies indicate that 60 – 100% of the persons showing severe tongue changes are unable to produce sufficient amounts of hydrochloric acid in their stomachs. This leads to the use of antacids – the worst thing you can do because the problem is actually caused by too little acid.

The output of digestive enzymes is far below normal. In such cases, digestion is so faulty that unless tablets of hydrochloric acid and digestive enzymes are taken temporarily, much gas, flatulence, digestive disturbances, and discomfort may be experienced.

In fact, if your digestion is so faulty that you have intestinal gas after you add foods rich in the B vitamins to your diet, you can be sure you have been deficient in these vitamins. The best thing to do is continue and take enzymes till the deficiency has been corrected. The worst thing to do is stop because then the problem of the deficiencies is still there.

Water Soluble

Most of the B vitamins dissolve in water and for this reason cannot be stored in the body. Just as a sponge can be slightly moist or dripping wet, however, so can the cells hold little or much of each B vitamin, depending on the amount offered. To maintain ideal health, the offering of B vitamins should be sufficient for each cell to take all it can use to advantage. Any B vitamins not needed are excreted in the urine.

B Vitamins Work Together

It appears that all B vitamins work together. This co-operation is called the synergistic action of the B vitamins. The taking of one or more B vitamins increases the need for the others not supplied, probably because any one B vitamin alone can increase the activity of each body cell. The group in its entirety can be obtained only from such foods as liver, yeast, and wheat germ. (Please note that due to a high phosphorus – also an important mineral – content in Brewer’s Yeast it is important to balance it with calcium.)

To discuss the deficiencies of the B vitamins separately is as unrealistic as to believe in men from Mars. Such deficiencies exist only in an experimental laboratory. A deficiency of one, however, often predominates over others. If the first symptoms of deficiency are recognized, they can serve as a warning that unless your nutrition is improved, great deviations from health can be expected.

(*Beriberi is a disease of the nervous system caused by a person not getting enough thiamine (vitamin B1) in the diet. Thiamine is needed to break down food such as glucose. It is also found on the membranes of neurons. Symptoms of beriberi include severe lethargy and tiredness. Beriberi may also cause problems that affect the cardiovascular system, the nervous system, muscles, and gastrointestinal systems. It is often found in people with a history of drinking too much alcohol or who don’t eat healthy. There are two kinds of beriberi, wet and dry. Wet beriberi mainly affects the cardiovascular system. Dry beriberi affects the nervous system

**Pellagra is a disease caused by a lack of the vitamin niacin (vitamin B3). Symptoms include inflamed skin, diarrhea, dementia, and sores in the mouth… Primary pellagra is due to a diet that does not contain enough niacin and tryptophan.)

Dark Chocolate – Improve Your Health With a Delicious Tasting Snack

Is chocolate a healthy food to be considered when deciding what foods to eat when you are weight training or participating in a fitness program? Yes and dark chocolate should be your choice.

In fact, dark chocolate is loaded with key essential nutrients that can have a positive effect on improving your health. It is an antioxidant and helps to lower the risk of heart disease with compounds such as polyphenols, flavonol and catechins. But remember to stay away from milk chocolate as the added milk and sugar is not what you want to stay lean and not gain excess fat.

Also, look for more of the organic chocolate in the range of 70% or greater cacao. I, personally, like a 70% because any greater percentage to me starts to get bitter. But try, say, an 80%, you may like it. Experiment but be sure to stick with the motto “the darker the better!”

Dark chocolate contains needed fiber as well as healthy amounts of iron, magnesium, copper, manganese, potassium, phosphorus, zinc and selenium. There are calories, of course, but in these chocolates, sugar is minimal. The fat is mostly saturated and monounsaturated with a small amount of polyunsaturates.

Another study has found that dark chocolate may be great for your skin. The flavonol can actually protect against sun-induced damage and improve blood flow to the skin which helps to increase skin density and hydration.

Other than being a delicious snack, the benefits are numerous for adding dark chocolate to your diet and more are being discovered every day through research. For example, it also helps to lower your blood pressure and is a big deterrent against strokes and heart attacks, as we mentioned earlier. The fat in chocolate is actually in the form of oleic acid, typically found in olive oil, which is found to have antioxidant properties.

What about improving the function of the brain? Yes again! One study showed that consuming high flavonol cocoa improved blood flow to the brain thus improving cognition and verbal fluency in elderly people. It also contains stimulants like caffeine and theobromine.

Dark chocolate (70% >) helps to prevent diabetes and obesity by inhibiting blood sugar issues and to improve mood because of the chemical serotonin which is a natural anti-depressant.

Remember, to get minimum 70% cacao. There are brands that offer 80% up to 90%. These are known as semi-sweet and mostly used for baking. Remember, again, the “more bitter the better.” Just know that if you love chocolate and love working out, knowing the hidden health benefits of consuming dark chocolate can get you past the bitter. Enjoy.

How to Oil the Joints to Avoid Body Part Replacements

While there are many undergoing body part replacement surgeries due to worn out joints there is little to no education about how to prevent the condition. Bones are what hold us up and when joints become worn or frozen the result is extreme pain and ultimately surgery. The question is how many operations can be avoided if people had the proper education about their health.

Recently a situation developed whereby I researched the effect of enzymes on liver health and, ultimately, body fitness. It brought forward some stunning revelations. With the degree of stress people experience today and the time constraints that often lead to a poor diet the many diseases of this century are set to worsen if they don’t take heed.

The media frequently reports on the latest medical breakthroughs and development but rarely on preventions. One of the reasons is because there is no money in stopping disease, especially for the pharmaceutical companies and drug pushing doctors.

My research focused on the liver and its requirements to work effectively. This organ might be described as the power house of the body. It produces enzymes, among other things, and these are essential for breaking down food and extracting nutrients. This results in better health all over, including the oiling of the joints with synovial fluid.

Turning my focus to the liver has allowed me to gather enough information to advise that everyone should be researching on ways to clean the liver and allow it to function more efficiently. In simple terms it acts like a sewer that extracts harmful substances while allowing others to pass through. The waste products are extracted from the gut and excreted via the bowel.

When the sewer is clogged those waste products are caught and the toxins do enormous damage to the liver and hardening of the cells can occur. A fatty liver may result which is a precursor to cancer and/or other problems, such as diabetes, heart attack, even death.

Checking on the best way to care for the body is easy, especially with the Internet now full of lectures, medical reports, and general information. This article is a reminder to do one’s homework and live longer, happier, and in better health. It may also mean less surgery for replacing body parts where joints are worn and one has bone on bone friction.

There is no substitute for natural products and that means eating the right foods and letting the body take care of itself. Everything depends on one’s attitude towards how they eat and what type of life they want into the future.

Norma Holt has knowledge that enables her to understand many issues. Politics, health, social and behavioural problems are usually on her list for discussion as well as anything to do with the Spirit of the Universe and reincarnation, which she experienced. She is happy to hear from any of her readers.

Health Benefits of Peanuts

Peanuts are thought to be a nut; however, it belongs to the family of legume in relation to soy, lentils, and beans. Varieties of products are made from peanut, and they include peanut flour, peanut oil, peanut butter and peanut protein to be used as ingredients in foods such as cakes, snacks, desserts, sauces, and confectionery.

Peanuts are rich in fat, protein, Vitamin E, folate, and other essential healthy nutrients that provide medicinal benefits to the body. Peanuts have been studied to help treat many health problems such weight loss, skin problems, hair problems, memory loss, diabetes, cancers, and much more. Peanuts are usually consumed dry roasted, boiled, salted, and rarely raw. They are also called varieties of names such as groundnut, monkey nut, earthnut, goober peas or pignut.

Nutritional Values of Peanuts

Peanuts are equipped with numerous nutritional values similar to most of the essential nuts that mainly contain fats and protein. 1 oz of Peanut (according to USDA National Nutrient Database) has the following key nutritional values:

  • 168 calories
  • 2.6 g of fibre
  • 4.9 g of protein
  • 7.2 g of carbs
  • 14.6 g of fat
  • 1.3 g of sugar

Other essential nutrients of peanuts are copper, vitamin E, vitamin B3, folate, biotin, vitamin B1, molybdenum, phosphorus, and manganese.10 Health Benefits of Peanuts

When it comes to health benefits of peanuts or other leguminous nuts, the list is long and may not be discussed in just one article for a better understanding of their numerous benefits. Peanuts are an essential nutritional source in some underdeveloped and developing countries due to their numerous nutrients. Below are the key health benefits of peanuts:

  • Prevents diabetes: A recent study has shown that peanut is equipped with an essential nutrient such as manganese to help minimize the risk of diabetes disease by 21%. Manganese plays a vital role in blood sugar regulation, calcium absorption, and fat and carbs metabolism.
  • Prevent gallstones: Regular consumption of peanuts helps in putting gallstones at bay. Studies have shown that weekly consumption of 2 tablespoons of peanut butter or 1 oz of peanut is capable of reducing the chances of gallstones or gallbladder by 25%.
  • For heart health: Peanuts contain high levels of polyunsaturated and monounsaturated fats which are helpful for a healthy heart. They are also equipped with oleic acid and ploy-phenolic antioxidant to help lower bad cholesterol or LDL, enhance good cholesterol level, and prevent any forms of heart diseases such as corollary artery disease as well as stroke by improving the profile of healthy blood lipid.
  • Prevents cancer: The high concentration of beta-sitosterol (SIT), a phytosterol form, helps prevent cancer by hindering tumor growth in the body. This has been discovered to be more helpful in women than men. Research has shown that a consumption of peanuts two times in a week is capable of reducing the risk of getting cancer by 27% and 58% in men and women respectively.
  • Helps in pregnancy: Due to its high concentration of folate, peanut is studied to help women in pregnancy. The studies showed that pregnant women who eat 400 g of folic acid either before or during their early stage tend to reduce the development of having a baby with neural tube defect with a reduction rate of 70%. Apart from this, consumption of peanuts during pregnancy reduces the chances of allergic diseases such as asthma in children.
  • Helps brain health: These nuts are referred to as “brain food” due to their concentration of vitamin B3 or niacin which has been found helpful in boosting memory and help the brain function optimally. Peanuts are equipped with flavonoid which aids and boosts the flow of blood to the brain.
  • Helps in weight management: Protein, fat, and fibre contained in peanuts have been found helpful in minimizing the risk of weight gain. These essential nutrients make peanuts a high satiety food, keeping you full and satisfied for longer period; hence, lowering your appetite to prevent overeating. They also give energy and increase your metabolic rate. Peanuts combine all these attributes together to help in weight management.
  • Promotes hair loss: Peanuts are an excellent source of vitamin C, a nutrient that enhances collagen production for keeping hair tissues together. They also have L-arginine which is used as a remedy for male pattern baldness and omega-3 fatty acids which help strengthen hair follicles for healthy hair growth.
  • Flushes out excess toxins for healthy skin: Peanuts are equipped with healthy monounsaturated fats resveratrol which is essential for a clear, flawless, and glowing skin by flushing out toxins that result in excess oil and breakouts on the skin. Another skin benefit of peanuts is their composition of anti-aging and antioxidant properties. Nutrients such as vitamin E and vitamin C help in preventing aging symptoms such as fine lines, spots, and wrinkles, and keeping the skin healthy and younger.
  • Promotes healthy growth: The amino acids found in proteins contained in peanuts promote healthy growth and development. This benefit has been found useful mostly in children growth according to some studies.

ConclusionOn a final note, having considered the health benefits of peanuts, it appears that consumption of peanuts is unavoidable. The benefits are not limited to the above, but it is worthy of mentioning that peanut fat and oil-free peanut flour according to studies, have the ability to lower bad cholesterol and have been found to offer protective effects to the heart.

Another significant advantage of peanuts is that they are affordable to the common man with low income. You don’t need to consume too much of them to enjoy the numerous benefits of peanuts. One or two tablespoon or 1 ounce of peanut is enough to gain all the nutritional values attributed to them. Try it today!

Fiber Benefits: About The Nutrient Which Supports Our Digestion

Fiber benefits our body through a complex process of digestive and cellular activity. First of all, simple sugars and fats extract from food in the small intestines during digestion. Secondly, complex carbohydrates in plant material dietary fiber enter the colon. The colon is a part of our digestive track where a large amount of microbes reside. Last, microbes in our digestive track turn dietary fiber into beneficial material for the body to use.

Healthy Protein Fatty Acids & Fiber Benefits

Certain nutrients from fiber such as cellulose go straight through our system and do not get consumed by microbiota. However there are other types of dietary fiber that microbiota use to degrade and ferment the sugars in our food. Protein fatty acids form and absorb into our blood stream as a result of microbiota activity. Once absorbed, these fatty acids are a key element to regulate our bodily functions.

Many people think protein fatty acids are simply a salvageable form of calories. Popular opinion states that fatty acids simply extract calories from complex carbohydrates. On the contrary, protein fatty acids do much more and are very important for our gut health. Immune system regulation in addition to reduction of inflammatory symptoms occurs with fiber. Lack of dietary fiber intake and protein fatty acid production results in poor health. We are also more likely to become sick as we develop a hyper-inflammatory immune system. This is an unfortunate health condition of the Western world caused by diets that consist of limited fiber and large amounts of processed foods. Fiber benefits us by working in conjunction with protein fatty acids to support optimal digestion.

Solving Digestive Problems With Fiber

Our digestive system is sensitive and prone to diseases. Antibiotic use and deprivation of complex carbohydrates are detrimental to digestion. Consequently this type of mistreatment of our gut creates an opening for pathogens to exploit and as a result make us sick. In addition, the mucous layer of our intestine becomes thin and inflammatory responses increase due to a lack of dietary fiber. Solve the digestive track sickness quickly with an increase of dietary fiber. Constipation is another common digestive condition which is resolved by eating more fiber. Bloating is a common issue you are likely to face in a high fiber diet. Add more fiber to your diet slowly and monitor your symptoms to control bloating.

Moderate Your Fiber Intake Carefully

Microbiota in our intestines are important for proper digestion. Increasing the amount of this cellular activity to accommodate an increase of fiber requires careful consideration. New microbiota which processes our dietary fiber may not accumulate as rapidly as we are ready to increase our fiber. Hence we must increase our fiber intake at a slow and moderated pace in order to accommodate our current microbiota count.

In conclusion, awareness of fiber benefits is the answer to achieve proper functionality of your digestive system. Also by eating more of this nutrient, you will shield yourself from disease. Finally, our bowel movements become easier and we are less likely to become sick by increasing our fiber intake.

Natural Ways To Build Strong Bones

The conventional guideline to preserving bone density advocates for taking high-dose calcium supplements along with some vitamin D – 1,000 mg a day for women under 50 and 1,200 mg for women over 50. If one already has osteoporosis (low bone density), the first-line treatment is bisphosphonate drugs like Fosamax, Reclast, Actonel, or Boniva.

Unfortunately, both approaches have major drawbacks.

High-dose calcium with vitamin D supplements –

Based on many studies from the past two decades, researchers found that high-dose calcium along with vitamin D supplements do not prevent fractures at all. In fact, they may actually promote kidney stone formation and raise the risk of heart attack by increasing calcification of the arteries.

Bisphosphonate drugs –

Bone is a living organ that is continuously being reshaped and rejuvenated in a process called remodeling. In this process, cells called osteoclasts remove bone tissue while cells called osteoblasts deposit new bone tissue. With osteopenia (bone density slightly below normal) and osteoporosis, the rate of bone breakdown exceeds the rate of bone formation, resulting in a decrease of bone mass.

Bisphosphonate drugs work to kill the osteoclasts, cells that break down bone tissue, so your bone becomes denser. However, researchers found that after several years of bisphosphonate use, your bone also becomes weaker and more prone to fractures. This is because these drugs only stop the breakdown of old bone, they do not help to rebuild any new bone. Besides, they may have unpleasant side effects like heartburn, difficulty swallowing, joint pain, muscle pain, headaches, nausea, and rotting jaw.

Hence, bisphosphonate drugs is not be the ideal solution for osteoporosis. There are some very effective natural ways to build strong bones, but before going into that, let’s first look at why one may develop osteoporosis in the first place.

Common Causes Of Osteoporosis

  • Aging – the natural decline in estrogen in women after menopause and testosterone in men results in lower bone density.
  • Inactive lifestyle or lack of weight-bearing activities
  • Nutritional deficiencies
  • Low vitamin D and vitamin K2 levels
  • Gluten, if you have an autoimmune disease or a gluten sensitivity. Gluten is a grain protein found in wheat, rye, and barley. When the body cannot properly digest gluten, it causes inflammation in the small intestinal lining, results in intestinal permeability, and malabsorption of nutrients including calcium.
  • Excess alcohol consumption
  • Smoking
  • Heavy metal accumulation in the body especially cadmium, lead, and mercury
  • Over consumption of soft drinks that contain phosphoric acid
  • Hormonal imbalances. The main hormones in the body that directly correlate to bone density are progesterone, estradiol, testosterone, and DHEA which all decline naturally over time. However, when there is chronic high stress, the decline becomes more rapid.
  • Gastric bypass surgery
  • Radiation
  • Taking excessive thyroid hormone
  • Long-term use of certain medications such as:
    • steroids like cortisone and prednisone (for arthritis, asthma, lupus, and multiple sclerosis)
    • phenytoin and phenobarbital (for epilepsy)
    • GnRH (for endometriosis, prostate cancer, and female infertility)
    • aromatase inhibitors (for breast cancer)
    • antacids containing aluminum and proton pump inhibitors (for heartburn)
    • chemotherapy drugs (for cancer)
    • cyclosporine and tacrolimus (for preventing rejection in organ transplant)
    • heparin (for blood clots)
    • loop diuretics (for heart failure, edema, and kidney problems)
    • medroxyprogesterone acetate (for contraception)
    • methotrexate (for cancer and rheumatoid arthritis)
    • thiazolidinediones (for diabetes)

How To Increase Bone Density Naturally

1. Avoid foods that cause osteoporosis

  • Gluten. For those who have an autoimmune disease or have a gluten sensitivity, gluten is the major contributor to bone loss. Therefore, if you have osteopenia or osteoporosis, you should be screened for gluten sensitivity. Cyrex Labs Array 3 is a blood test that can accurately identify gluten sensitivity.
  • Canned soda. The high phosphorus content in canned soda leads to the removal of calcium from the body.
  • Alcohol. Excessive alcohol interferes with the balance of calcium and the production of vitamin D, a vitamin essential for calcium absorption. Chronic heavy drinking also leads to hormone deficiencies. In men, it lowers testosterone and in women, estrogen.
  • High-sodium processed foods. Salt causes excessive calcium excretion through the kidneys.
  • Coffee. Over consumption of caffeine leaches calcium from the bones. Limit to two cups a day if you already have osteopenia or osteoporosis.

2. Eat plenty of foods that build strong bones

Most people believe that drinking more milk will help build strong bones. Unfortunately, long-term scientific studies have not been able to back up this theory. In fact, they found that countries with the highest milk consumption, including America, also have the highest rate of osteoporosis!

One of the reasons may be because the milk we consume these days is pasteurized and homogenized. These processes alter the milk’s natural chemistry and make it much harder to digest and absorb the nutrients.

Another reason is that besides calcium, there are other nutrients that are needed for building bone, like boron, chromium, copper, iodine, magnesium, manganese, selenium, silicone, and strontium. Merely consuming high amounts of calcium from milk will not contribute to strong bones.

So what kind of foods will give you the whole gamut of nutrients for making strong bones? The following are some that are particularly beneficial –




collard greens

green beans




Swiss chard










Nuts and seeds

Nuts and seeds contain anti-nutrients like phytic acid and enzyme inhibitors which impede the digestion of vitamins and minerals. To overcome this, soak the raw nuts and seeds in warm, filtered water for up to 12 hours, depending on the type. Keep the bowl at room temperature and cover with a kitchen towel. Drain and rinse afterwards. Eat immediately or store in an airtight container in the refrigerator.

almonds (soak for 8-12 hours)

Brazil nuts (3 hours)

hazelnuts (8-12 hours)

sesame seeds (8 hours)

walnuts (4 hours)


canned Alaskan salmon with bones

canned sardines with bones

wild caught fish

Bone broth

made from organic, pastured-raised chicken, beef, bison, pork, veal, or wild caught fish bones


bee pollen/propolis/royal jelly

cacao, raw


Goji berries

seaweed such as agar, dulse, nori, kelp, kombu, or wakame

3. Make sure you get enough vitamin D and vitamin K2

Vitamin D helps the body absorb calcium whereas vitamin K2 prevents calcium from being deposited into the wrong places. For example, it keeps it out of the kidneys where it would cause kidney stones, and out of blood vessels where it would cause heart disease. K2 makes sure calcium gets into all the right places – the bones and teeth – and lowers risk of fractures and cavities.

Vitamin D is made by our skin when exposed to sunlight. Most people do not get enough vitamin D through the diet – mainly oily fish, liver, eggs, and red meat. Therefore, if you do not spend much time outdoors or are concerned about skin cancer, consider taking a vitamin D3 supplement instead. Most people need about 5,000 I.U. a day to reach the optimal level of 50-80 ng/ml in the blood.

Food sources of vitamin K2 –

Fermented foods

natto, Japanese fermented soybeans


kefir, fermented raw milk

Animal foods

butter from grass-fed cows

cheese, hard and soft

dark chicken meat from pasture-raised chickens

egg yolk, from pasture-raised chickens

fish eggs

organ meats from pasture-raised animals

4. Engage in weight-bearing and muscle-training exercises

Weight-bearing exercises are activities that make you move against gravity while staying upright. They help build bones and keep them strong. Examples include:

  • dancing
  • doing aerobics, both high and low impact
  • walking, jogging, or running on a treadmill or outside
  • jumping rope
  • climbing stairs or using a stair-step machine
  • using an elliptical machine

Muscle-training or resistance exercises are activities where you move your body, a weight, or some other resistance against gravity. Examples include:

  • lifting weights
  • using elastic exercise bands
  • using your own body weight, such as push-ups and chin-ups
  • doing functional movements, such as squats, which train the muscles to work the way they do in everyday tasks.

Vibration therapy involves standing on a mechanic vibrating plate such as the Power Plate. As the machine vibrates, it transmits energy to the body. It causes the muscles to contract and relax dozens of times each second with the aim of increasing circulation, muscle strength, and flexibility. Recent studies found that doing it for 10-20 minutes a day may help prevent and regain bone loss.


Like weight training, yoga works by stressing the bone. When bone cells get stimulated through being compressed, twisted, or elongated, they produce more bone mass to resist the pressure, resulting in stronger bones. Yoga also helps to improve balance, muscular strength, range of motion, and coordination.


Pilates is an exercise technique that conditions the entire body by strengthening the muscles in the stomach and the back, referred to as the “core”. Studies show that pilates helps build bone density, increase muscle strength, improve balance, flexibility, and posture.

If you already have osteoporosis or have had bone fractures, please consult with your doctor before engaging in any forms of exercise. Some movements may not be appropriate for your particular condition.

5. Consider Bioidentical Hormone Replacement Therapy (BHRT)

Bioidentical hormones are not synthetic hormones. They are exactly the same, down to the last atom, as those produced by our bodies. Hence, bioidentical hormones have been shown to have a much safer profile than the synthetic Hormone Replacement Therapy (HRT) drugs like Premarin, Prempro, and Provera, which elevate women’s risk of breast cancer, heart disease, and atherosclerosis (artery hardening).

BHRT for women usually combines estrogen as well as progesterone. It is, without doubt, a valid and viable option for protecting against osteoporotic fractures.

For men, testosterone replacement therapy is used for bone loss or osteoporosis. There have been concerns that there may be an increased risk of prostate cancer. However, multiple studies over the last 20 years have concluded that testosterone replacement therapy does not increase a man’s risk of prostate cancer.

If you are considering BHRT for osteoporosis, consult with a doctor who is knowledgeable and experienced with using bioidentical hormones. Therapy should be individualized and tailored to the specific needs and risk of the person.

Health Benefits From Your Own Veggie Garden

Honestly, even if you have the space why would you go through all the bother of digging over the earth to grow something if you can get it all in the vegetable market or in most shops? This is a common question most people would ask: Why put in all this effort if you don’t have to?

The ones thinking different would be a health conscious person, or having bad health experience in the past and looking for better options. Many of us also know that vegetables and fruits are not of the same quality they were many years ago.

The soil being depleted of essential vitamins and minerals thanks to modern intensive agricultural methods of farming.

More and more nutrients being stripped from the soil in which the food we eat is grown. Conventional grown vegetables and fruits been sprayed with pesticides to help protecting the plants from insects, mold and fungus. Plus, they’re often loaded with toxic pesticides residue that will harm our health. Therefore, these plants contain fewer antioxidants that the ones you would grow in your own veggie patch.

What Makes the Difference?

Just the different taste of a tomato, home-grown from your own garden to the one from the market, this is only about the taste of it, we can’t see the quality inside of the tomato. There are ongoing tests being done on fruits and vegetables. Such research revealed that as an example, a broccoli, grown in the sixties to late seventies, contained 50 percent more calcium than the ones grown today. An apple in the same time contained over 40 percent more vitamin A than what it does today. Comparable situation applies right across the vegetables and fruits grown today.

The fact is: When it comes to eating right, even the healthiest diets lack in nutrients and vitamins.

Make Your Own Veggie Garden

To make a garden, the first health benefit you will get is the exercise from creating your garden before the vegetables even grow. Excuses, there are plenty of great excuses for not doing things. Most of the excuses come down to several factors: Not enough time, not knowing what or how to do it, not enough believe that I can do it, I haven’t got the strength, or my back hurts.

Just brush all of them aside and start making your own vegetable garden because the rewards from it outstrips everything else.

Composting is also a part of gardening by using different elements of nature. Adding matters and organic elements is to prepare some compost to enrich the soil. Start making compost using a compost bin designed for this purpose. Grass cuttings, kitchen matters and leaves etc. are excellent as a good start for this and later added it to the soil. The best way of testing the soil condition is seeing plenty of worms, the more worms the better. When it comes to gardening, worms are an important part to increase soil fertility. The growth and development of plants is deeply and extremely enhanced by these little worms and the success of gardening.

Growing in Pots

Growing tomatoes has been a passion for many people because the tomatoes are the kind of vegetables used and implemented in several dishes and recipes. You can make plenty of salads, grilled meats, grilled with cheese, even eat it as is by adding a little salt. Tomato-gardening is an interesting process overall and you can grow them in pots as well. Just like many other forms and sorts of gardening you can carry out for tomatoes. Using pots has its own advantages if space is otherwise not available. The same applies to herbs; as well as for tomatoes choose a sunny spot: Full sun.

Don’t Throw Away the Goodness

Growing your own vegetables is one thing, preparing them to eat without losing any goodness is another. Boiling vegetables is like throwing out the baby with the bath water. Many people make the mistake of boiling the vegetables and throwing away the water with all the goodness in it. To benefit from all the goodness after growing your own vegetables they should only be slightly steamed and still crunchy when eating them. There are ways of preparing veggies without boiling them.

Did you know that when you add salt to water when cooking, it speeds up the leaching out of minerals such as calcium, potassium and sodium? Another fact is that broccoli and some of the other vegetables lose up to 90 percent of its nutrients when microwaved.

Much of nutrition has been lost in over-farmed and over-processed food since the beginning of our food industrialization. When visiting this huge potato farm, as far as an eye can see, nothing but potatoes; noticing this little patch of potatoes on the other side of a shed and asking the farmer: You got some growing here as well. The farmer replied: Yah, that’s for my own use only. I wonder why!

To Stay Healthy

Therefore, it has become nearly impossible to get all the nutrients from the normal food alone. For our body to stay healthy it needs a daily intake of vitamins, minerals, antioxidants, and other phytonutrients to keep in good health and wellbeing. Growing those few vegetables in your own garden is the right way to go. This may not mean much to many, but the benefits are by far greater than most people realize.

Healthier Eating

1. Eat more fruits and veggies
· “Ultimately, the food pyramid recommends a total of nine servings of fruits and vegetables,” says Lisa Young, PhD, author of The Portion Teller Plan and adjunct professor of nutrition at New York University. No need to be worried about having to try to eat nine servings a day just start adding these things to your everyday meal. For example, if you eat cereal for breakfast then cut up a banana and put it in there, or even putting spinach on your sandwiches. I practice the “50 percent rule”: aim to have half of your lunch or dinner plate covered in veggies. Not only will this help you get your nutrition fix in, but you’ll also likely shed some weight because veggies have less calories than other foods like breads, pasta, chips or anything else we eat daily.

2. Watch for liquid calories
· Soda is all sugar, not only is there no nutritional value to it, it just racks up your daily calories. Go with water anytime you are thirsty. Eight glasses of water are recommended per day, but you can always put flavoring into your waters.

3. Eat more fiber
Fiber doesn’t only keep you full but it also can help you lose weight. The best way to put more fiber into your diet is to change your white bread for whole grain. Or even get those fiber dissolvable powder and put it in a glass of water a day.

4. Be a smart shopper
· Eat BEFORE you go to the grocery store. If you don’t you will be more tempted to buying foods you should not be eating simply because they look good and easy to make. When shopping look at the nutrition content for things like no (or low) saturated fat, low sodium, and high fiber.

5. Start snacking smart
· We all snack because it holds us over until our next actual meal. Prepare yourself with smart, packable choices like a whole fruit, a granola bar, or a yogurt. If you are more of a savory and indulgent person you can have almonds or a slice of cheese just remember your portions.

6. Plan ahead
· Meal prepping can be your best friend. Find a day in the week that you have about two hours of downtime. Find some recipes online and make foods for the week and store them in your fridge or freezer. If you don’t want to meal prep like that just make sure whenever you go out for long periods of time to bring something from home like a sandwich or some small snacks. It will keep you on track.

7. Pace your eating
· If you are anything like me and eat your meals in record time try to slow it down and stretch your meals to 30 minutes. Eating slowly can cause you to eat less calories per meal. Sipping on water between bites, chewing completely and just being mindful can help you slow down your eating.

Type 2 Diabetes and Healthy Eating – A List of Essential Foods for a Healthy Diet

It can be challenging to make changes to your diet plan, let alone knowing where to begin: don’t worry if you are stuck. You must make a series of changes to have a healthy diet. Let us call it making fine adjustments. It all starts and ends with the foods you eat, so let us make sure we do not overlook this crucial point.

If you have ever looked for a list of the essential foods you should include in your diet, look no further. Let us go over a variety of foods that could be considered the staples of a healthy diet…

1. Fruits

  • bananas,
  • apples,
  • pineapples,
  • pears,
  • peaches, and
  • berries.

These are some examples of fruits you should aim to include in your diet. No matter your tastes you can find one or two fruits from the above list you especially enjoy. Are bananas and apples not for you? Eat pineapple and pears instead. If worse comes to worst, then there is surely a type of berry you will enjoy. And even if you do not especially like them, know blueberries and blackberries are some of the healthiest foods out there.2. Grains and traditional carbohydrates…

  • brown rice,
  • whole-wheat pasta,
  • quinoa,
  • oatmeal,
  • multi-grain bread, and
  • sweet potatoes

Somewhere in your diet, you are bound to have at least one of the above as your staple. Before reading about a list of essentials, it is almost guaranteed you eat rice, potatoes, or pasta regularly. These are the foundations of complete meals, so it is no wonder almost everyone eats these foods frequently.The issue, however, is choosing the wrong kinds. White rice, refined pasta, traditional potatoes, and quick oats are NOT the makings of a healthy diet. While these are not necessarily bad options, they do not do anyone’s blood sugar any favors, and they are inferior to available alternatives.

Stick with the listed options. Build your diet around them. It could take some getting used to. But once you get used to eating complex carbohydrates, you will find it hard to go back when you know you are doing it for your health.

3. Proteins…

  • fish,
  • turkey,
  • chicken,
  • pork, and
  • beef.

If you have high blood cholesterol or are trying to lose weight, you must be very careful with the above. Particularly meats high in fats like pork and beef. Always go for leaner options to minimize your fat consumption. That said, fish fats are almost universally healthy, as Omega-3s are a valuable addition to any diet.Protein is essential, so do not overlook them in favor of carbohydrates. Increasing your protein intake will also increase the satiety factor of your meals.

4. Vegetables…

  • broccoli,
  • cauliflower,
  • carrots,
  • tomatoes,
  • kale,
  • Brussels sprouts, and
  • radishes

Including all vegetables would be an exhaustive list. The above is a short list of some excellent options. Include any or all of the above in your diet. Kale, broccoli, and cauliflower, in particular, are “superfoods.” They are recognized as some of the healthiest foods available.5. Other…

  • yogurt,
  • peanuts,
  • nuts,
  • peanut butter, and
  • milk.

These are other options to include in your diet, each with their benefits and purposes. Telling someone to eat a healthy diet is general advice. We know it helps to be given some examples. This way you are not just advised to eat a healthy diet but are also given a template of some sort to build on.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.