Feed Print (EPSF-Damanhour Nutrition Book)

Pages

Topic

2:3

Introduction

4:55

Vitamins

56:62

Proteins

63:67

Carbohydrates

68:72

Fats

73:74

Herbs

75:87

Tips for safe and healthy lifestyle Drugs for losing weight

88:107

҉ From Early Birds to you ҉ Thanks to the book team (PD team) ...

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To be more healthy Good nutrition is much more than something to fill your stomach as what you eat can affect your health, energy, and well-being in so many ways.

The most important feature of a good diet is variety. We all know variety is the spice of life, but did you realize that unless you eat a wide variety of foods, you may be missing out on important vitamins, minerals, and other nutrients? Eating the right mix of vitamins and minerals will help you feel and look your best at any age.

We've all heard the old adage "you are what you eat" and it's never as true as when you are feeling under the weather.

During these times, what you eat and when you eat it can preserve strength, boost immunity, and help you feel better quicker.

Nutrition is essential for growth, development, health and wellbeing. Eating a healthy diet contributes to preventing future illness and improving quality and length of life. Your nutritional status is the state of your health as determined by what you eat.

We will take you in a journey with nutrition to help you and your diet to be better, adequate and well-balanced hoping we can be the guide to you.

Let's start the journey...

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Nutrition is a science deals with foods in relation to health and the intake of food, considered in relation to the body’s dietary needs.

Essential nutrients include protein, carbohydrate, fat, vitamins, minerals and electrolytes. Normally, 85% of daily energy use is from fat and carbohydrates and 15% from protein. The essential nutrients differ by age and the state of the body.

Body mass index (BMI) is a good indicator of THE nutritional status. It takes into account weight and height, and correlates well with total body fat expressed as a percentage of body weight.

BMI

weight (kg) đ??ťđ?‘–đ?‘”â„Žđ?‘Ą(đ?‘š2)

Nutrients can be classified into six groups; carbohydrates, proteins, fats, vitamins, minerals and water. Water is not technically a nutrient, but it is essential for the utilization of nutrients. Nutrients perform various functions in our bodies including energy production and maintaining vital processes such as digestion, breathing, growth and development.

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Description: ➢ Vitamins are organic compounds that are needed in small quantities to sustain life. ➢ Most vitamins need to come from food. ➢ The best way to get enough vitamins is to eat a balanced diet with a variety of foods. ➢ In some cases, you may need to take vitamin supplements. ➢ Vitamins are essential to normal metabolism to grow and develop normally.

Number: There are 13 essential vitamins. This means that these vitamins are required for the body to work properly.

Types: Vitamin B5 (Pantothenic acid) Vitamin B7 (Biotin) Vitamin B1 (thiamine) Vitamin B12 (cyanocobalamin) Folate (folic acid and B9).

Vitamin A Vitamin C Vitamin D Vitamin E Vitamin K Vitamin B6 Vitamin B2 (riboflavin) Vitamin B3 (niacin)

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Vitamins required for each organism: Each organism has different vitamin requirements. For example, humans need to consume vitamin C, or ascorbic acid, but dogs do not. Dogs can produce, or synthesize, enough vitamin C for their own needs, but humans cannot.

People need to get most of their vitamin D from exposure to sunlight, because it is not available in large enough quantities in food as the human body can synthesize it when exposed to sunlight.

Classification: Vitamins are either fat-soluble or water-soluble.

Fat-soluble vitamins: Fat-soluble vitamins are stored in the fatty tissues of the body and the liver. Vitamins A, D, E, and K are fat-soluble. These are easier to store than water-soluble vitamins, and they can stay in the body as reserves for days, and sometimes months.

Fat-soluble vitamins are absorbed through the intestinal tract with the help of fats, or lipids.

Water-soluble vitamins: Water-soluble vitamins do not stay in the body for long. The body cannot store them, and they are soon excreted in urine.

Because of this, water-soluble vitamins need to be replaced more often than fat-soluble ones.

Vitamin C and all the B vitamins are water soluble.

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Vitamin A ➢ Vitamin A is one of the fat-soluble vitamins. ➢ It plays a role in Vision, Bone growth, Reproduction, Cell functions and Immune system.

There are two different types of vitamin A: ➢ The first type, preformed vitamin A is found in meat, poultry, fish, and dairy products. ➢ The second type, provitamin A, is found in fruits, vegetables, and other plant-based products. ➢ The most common type of provitamin A in foods and dietary supplements is beta-carotene.

Sources of Vitamin A: In food: Vitamin A is found naturally in many foods and is added to some foods, such as milk and cereal.

You can get recommended amounts of vitamin A by eating a variety of foods including the following: ➢ Beef liver and other organ meats (but these foods are also high in cholesterol, so limit the amount you eat). ➢ Some types of fish, such as salmon. ➢ Green leafy vegetables and other green, orange, and yellow vegetables, such as broccoli, carrots, and squash. ➢ Fruits, including cantaloupe, apricots, and mangos. ➢ Dairy products, which are among the major sources of vitamin A for Americans.

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In Dietary supplements: Vitamin A is available in dietary supplements, usually in the form of retinyl acetate or retinyl palmitate (preformed vitamin A), beta-carotene (provitamin A), or a combination of preformed and provitamin A. Most of multivitamin-mineral supplements contain vitamin A. Dietary supplements that contain only vitamin A are also available.

The amount of vitamin A needed depends on age and reproductive status.

Recommended intakes for vitamin A for people aged 14 years and older range between 700 and 900 micrograms (mcg) of retinol activity equivalents (RAE) per day.

Recommended intakes for women who are nursing range between 1,200 and 1,300 RAE. Lower values are recommended for infants and children younger than 14.

Overdose of vitamin A: Too much performed vitamin A can be harmful. Even a single large dose — over 200,000 mcg — can cause: Nausea, Vomiting, Vertigo, Blurry vision.

High intakes of preformed vitamin A in pregnant women can also cause birth defects in their babies. Women who might be pregnant should not take high doses of vitamin A supplements.

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Consuming high amounts of beta-carotene or other forms of provitamin A can turn the skin yellow-orange, but this condition is harmless. High intakes of beta-carotene do not cause birth defects or the other more serious effects.

Vitamin A deficiency: The most common symptom of vitamin A deficiency in young children and pregnant women is an eye condition called xerophthalmia. Xerophthalmia is the inability to see in low light, and it can lead to blindness if it isn’t treated.

Side effects: 1- Cancer: People who eat a lot of foods containing beta-carotene might have a lower risk of certain kinds of cancer, lung cancer or prostate cancer, but studies to date have not shown that vitamin A or beta-carotene supplements can help prevent cancer or lower the chances of dying from this disease.

In fact, studies show that smokers who take high doses of betacarotene supplements have an increased risk of lung cancer.

2- Measles When children with vitamin A deficiency (which is rare in North America) get measles, the disease tends to be more severe. In these children, taking supplements with high doses of vitamin A can shorten the fever and diarrhea caused by measles.

These supplements can also lower the risk of death in children with measles who live in developing countries where vitamin A deficiency is common.

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3- Hair loss 4- Skin problems 5- Poor immune function.

Vitamin D The "sunshine" vitamin Vitamin D is one of the four fat-soluble vitamins (A, D, E, and K) that regulates the absorption of calcium and phosphorus as well as facilitates normal immune system function.

There are two forms of vitamin D: D2 and D3.

Vitamin D2, also known as ergocalciferol, comes from fortified foods, plant foods, and over-the-counter supplements.

Vitamin D3, also known as cholecalciferol, comes from fortified foods, animal foods (fatty fish, cod liver oil, eggs, and liver), supplements, and can be made internally when your skin is exposed to ultraviolet (UV) radiation from the sun. Structurally, these two are not the same.

Sources of vitamin D: The easiest way to get vitamin D is by exposing your skin to direct sunlight, specifically, ultraviolet B (UVB) rays. The more you expose your skin, the more vitamin D your body produces. You only need to spend about half as much time as it takes to turn pink and get sunburn.

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The darker your skin, the more time you need in the sun to produce vitamin D. The amount of vitamin D you get from sun exposure depends on the time of day, your skin tone, where you live, and how much skin you expose.

Generally, sun exposure is the best way to get the vitamin D your body needs. Most foods that contain vitamin D only contain small amounts and won't give you the total amount your body needs.

Foods High in Vitamin D: ➢ ➢ ➢ ➢ ➢ ➢ ➢

Fatty fish such as salmon or mackerel.

Beef liver.

Egg yolks.

Milk.

Orange juice fortified with vitamin D. Fortified cereals.

Infant formulas.

NOTES: If you don't get enough sun exposure, food is unlikely to give you the amount of vitamin D your body needs. In this case, your doctor may recommend you take vitamin D supplements.

Only 20% of our vitamin D is meant to come from our diet with the remaining 80% provided by our skin from UV-B exposure to the sun.

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What is the Right Amount of Vitamin D? The U.S. recommended daily allowance (USRDA) for vitamin D is 600 IU (international units) per day for those 1-70 years of age.

Infants under 1 year need 400 IU, while adults 71 and older require 800 IU.

Vitamin D deficiency: People may be at risk for vitamin D deficiency if they dislike the sun, suffer from milk allergies, or stick to a vegan diet. People with dark skin may also be at risk for developing vitamin D deficiency. This is because the pigment melanin reduces their skin’s ability to make vitamin D after sun exposure.

What are vitamin D deficiency symptoms and signs?

1- Autoimmune disease: Type 1 diabetes (T1DM): Research has shown that children with type 1 diabetes have a higher chance of having a vitamin D deficiency compared with the general population.

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Multiple sclerosis (MS): Current evidence supports that vitamin D deficiency increases the risk of developing MS and alters the disease activity in people with MS. A large review of studies shows that with adequate vitamin D levels in people with MS there are fewer relapses, lower risk of development of new lesions in the brain, less disability and disease severity, and better nonverbal long-term memory performance. Studies now need to be done to confirm if this is directly due to vitamin D levels.

Lupus: People with lupus are often photosensitive, causing rashes and possible disease flares when exposed to sunlight. The resulting lack of exposure to sunlight puts them at high risk for vitamin D deficiency. Evidence has shown that a deficiency can affect disease activity and damage along with contributing to the morbidity and mortality in people with systemic lupus erythematosus (SLE).

Rheumatoid arthritis (RA): A review of research found that people with the highest vitamin D levels had a 24.2% lower risk of developing RA compared to those with the lowest levels. They also found that there was a higher rate of vitamin D deficiency among people with RA than with the general population, and the activity of RA got worse as the level decreased.

2- Cognitive disorders: It's been shown that vitamin D plays a crucial role in brain development, brain function regulation, and a healthy nervous system. Vitamin D deficiency has been found to be common in patients with Parkinson's disease, Alzheimer's disease, schizophrenia, depression, anxiety disorders, dementia, and older adults with cognitive decline.

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There are numerous studies showing low levels of vitamin D are associated with major depression and the symptoms of depression. In a study of over 6,000 people over the age of 50, those with lower vitamin D levels reported more depressive symptoms (for example, felt sad, felt lonely, couldn't get going).

3- Cardiovascular disease (heart disease): Vitamin D deficiency is associated with an increase in hypertension (high blood pressure), hyperlipidemia, peripheral vascular disease, coronary artery disease, myocardial infarction, heart failure, and stroke.

4- Infections: It's possible that maintaining adequate vitamin D levels could lessen the length and severity of upper respiratory infections and possibly even prevent them from occurring in some people.

A review of 12 studies, including 2,279 children, found that children with lower respiratory infections (LRTI) had significantly lower vitamin D levels compared with controls.

There was also a relationship between the how low the level went and the incidence and severity of LRTI. The role of vitamin D in reducing the risk of hospital-acquired infections, such as pneumonia, bacteremia, urinary tract infections.

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5- Skeletal diseases Vitamin D enhances the absorption of dietary calcium by 30%40% and phosphorus by 80%. Without it, only 10%-15% of calcium and 60% of phosphorus is absorbed. Vitamin D promotes calcium absorption in the gut and maintains blood calcium levels to enable normal mineralization of bone and prevent abnormally low blood calcium levels that can then lead to tetany.

Vitamin D insufficiency leads to secondary hyperparathyroidism that causes increased bone loss, osteopenia, osteomalacia, osteoporosis, and increased fracture risk. Furthermore, moderate elevations of parathyroid hormones (PTH) may promote insulin resistance, weight gain, hypertension (high blood pressure), and left ventricular hypertrophy.

Vitamin D Overdose Side Effects: There is such a thing as too much vitamin D. Vitamin D in excess of 4,000 IU can cause side effects such as anorexia, excessive urine output, heart arrhythmias, and kidney stones. Excess vitamin D is usually caused by taking too much in the form of supplements.

When there is too much vitamin D in the body, calcium levels rise and can lead to hypercalcemia.

Symptoms of hypercalcemia include: ➢ Anorexia. ➢ Excessive urine output. ➢ Heart arrhythmias.

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➢ ➢ ➢ ➢ ➢ ➢ ➢ ➢ ➢ ➢ ➢

Fatigue.

Excessive thirst.

Dehydration.

Constipation.

Muscle weakness.

Vomiting, nausea, and dizziness.

High blood pressure.

Organs Damaged by Long-Term Vitamin D Toxicity.

Heart.

Blood vessels.

Kidneys.

What is the treatment for a vitamin D deficiency?

Vitamin D3 has been shown to be the best choice for supplements. Vitamin D2 supplements do not raise your levels the same amount as D3 and, in some cases, they have been shown to decrease levels over long-term use.

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Vitamin E Vitamin E is a fat-soluble nutrient found in many foods. In the body, it acts as an antioxidant, helping to protect cells from the damage caused free radicals.

The body also needs vitamin E to boost its immune system so that it can fight off invading bacteria and viruses.

It helps to widen blood vessels and keep blood from clotting within them.

In addition, cells use vitamin E to interact with each other and to carry out many important functions.

Sources of vitamin E: Food: ➢ ➢ ➢ ➢ ➢ ➢ ➢ ➢ ➢ ➢ ➢ ➢

plant-based oils, nuts, seeds, fruits, and vegetables.

Wheat germ oil.

Sunflower, safflower, and soybean oil.

Sunflower seeds.

Almonds.

Peanuts, peanut butter.

Beet greens, collard greens, spinach.

Pumpkin.

Red bell pepper.

Asparagus.

Mango.

Avocado.

we can take vitamin E supplements but after asking the doctor.

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How much vitamin E does the body need?

The amount of vitamin E you need each day depends on your age. Average daily recommended intakes are listed below in milligrams (mg) and in International Units (IU). The recommended daily amount of vitamin E for adults is 15 milligrams a day.

Overdose of vitamin E: Eating vitamin E in foods is not risky or harmful.

In supplement form, however, high doses of vitamin E might increase the risk of bleeding (by reducing the blood’s ability to form clots after a cut or injury) and of serious bleeding in the brain (known as hemorrhagic stroke).

Men who took 400 IU of vitamin E each day for several years had an increased risk of prostate cancer.

Vitamin E deficiency: Vitamin E deficiency is uncommon and is never detected in people who are otherwise healthy.

It happens most often in diseases that impair the absorption of fat or vitamin E from food, such as cystic fibrosis and liver disease.

Symptoms of vitamin E deficiency include muscle weakness, walking difficulties, tremors, vision problems, poor immune function and numbness.

Severe, long-term deficiency may lead to anemia, heart disease, serious neurological problems, blindness, dementia, poor reflexes and the inability to fully control body movements.

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Vitamin K Vitamin K is a nutrient that the body needs to stay healthy. It’s important for blood clotting and healthy bones and also has other functions in the body.

Types: Vitamin K is actually a group of fat-soluble compounds divided into two main groups: ➢ Vitamin K1 (phylloquinone): Found in plant-sourced foods, phylloquinone is the main form of vitamin K in the diet. ➢ Vitamin K2 (menaquinone): This variety of vitamin K is found in animal-sourced foods and fermented soy products, like natto. Vitamin K2 is also produced by gut bacteria in the colon. ➢ Additionally, there are at least three synthetic forms of vitamin K. These are known as vitamin K3 (menadione), vitamin K4 (menadiol diacetate) and vitamin K5.

Role and Function of Vitamin K: Vitamin K plays an essential role in blood clotting. In fact, the "K" stands for "koagulation," the Danish word for coagulation, which means clotting, but vitamin K has other functions as well, including supporting bone health and helping prevent the calcification of blood vessels, potentially reducing the risk of heart disease.

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How much vitamin K does the body need?

The amount of vitamin K you need depends on your age and sex. Average daily recommended amounts are listed below in micrograms (mcg).

Life Stage Recommended Amount Birth to 6 months 2.0 mcg 7–12 months 2.5 mcg 1–3 years 30 mcg 4–8 years 55 mcg 9–13 years 60 mcg 14–18 years 75 mcg Adult men 19 years and older 120 mcg Adult women 19 years and older 90 mcg Pregnant or breastfeeding teens 75 mcg Pregnant or breastfeeding women90 mcg

Sources of vitamin K: ➢ ➢ ➢ ➢ ➢ ➢ ➢ ➢ ➢ ➢ ➢

kale collard greens spinach turnip greens Brussels sprouts broccoli asparagus lettuce sauerkraut soybeans edamame 19

Vitamin K Deficiency: Vitamin K deficiency is very rare. Most people get enough vitamin K from the foods they eat. Also, bacteria in the colon make some vitamin K that the body can absorb. However, certain groups of people may have trouble getting enough vitamin K: ➢ Newborns who don’t receive an injection of vitamin K at birth. ➢ People with conditions (such as cystic fibrosis, celiac disease, ulcerative colitis, and short bowel syndrome) that decrease the amount of vitamin K their body absorbs. ➢ People who have had bariatric (weight loss) surgery. ➢ Severe vitamin K deficiency can cause bruising and bleeding problems because the blood will take longer to clot. Vitamin K deficiency might reduce bone strength and increase the risk of getting osteoporosis because the body needs vitamin K for healthy bones.

Overdose of vitamin K: Unlike the other fat-soluble vitamins, natural forms of vitamin K have no known symptoms of toxicity.

In contrast, a synthetic form of vitamin K, known as menadione or vitamin K3, may have some adverse effects when consumed in high amounts.

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Vitamin C Vitamin C, also known as L-ascorbic acid, is a water-soluble vitamin that is naturally present in some foods, added to others, and available as a dietary supplement. Humans, unlike most animals, are unable to synthesize vitamin C endogenously, so it is an essential dietary component.

Best food sources of vitamin C: Citrus fruits such as orange, kiwi, lemon, guava, grapefruit, and vegetables such as broccoli, cauliflower and capsicums are rich, natural sources of vitamin C. Other vitamin C-rich fruits include papaya, cantaloupe and strawberries.

Here are eight easy ways to work more fruits and veggies into your diet each day: 1. Add pureed or grated fruits and veggies to recipes for muffins, meatloaf, and soups.

2. Keep cut-up fruits and veggies on hand so they are ready for a quick snack.

3. Frozen fruit slices make a cool summer treat.

4. Include dark lettuce, tomatoes, and shredded broccoli slaw on all your sandwiches and wraps.

5. Eat raw veggies with hummus, low-fat dips, and salsas.

6. Add fresh or frozen berries to muffins, pancakes, cereal, and salads.

7. Throw a handful of dried fruit on top of your cereal or in a baggie with nuts for an easy snack.

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8. Enjoy a glass of vegetable juice as a filling and low-calorie

mid-afternoon snack.

The Benefits of Vitamin C Vitamin C is one of the safest and most effective nutrients, experts say. It may not be the cure for the common cold (though it's thought to help prevent more serious complications). But the benefits of vitamin C may include protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

It is protecting our health, from cardiovascular, cancer, stroke, eye health and immunity to living longer.

How Much Vitamin C Is Enough?

Most of the studies Moyad and his colleagues examined used 500 daily milligrams of vitamin C to achieve health results.

That's much higher than the RDA of 75-90 milligrams a day for adults. So, unless you can eat plenty of fruits and vegetables, you may need to take a dietary supplement of vitamin C to gain all the benefits, Moyad says. He suggests taking 500 milligrams a day, in addition to eating five servings of fruits and vegetables.

Why you need vitamin C: 1. It protects your cells from free radical damage.

2. It is needed to make collagen.

3. It improves iron absorption.

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Potential interactions with vitamin C: ➢ Excessive doses of vitamin C from oversupplementation may interfere with certain medications or conditions. ➢ Too much ascorbic acid or vitamin C (2000mg/day) may increase the amount of aluminum absorbed from aluminum compounds. Patients with kidney impairment on long term use of aluminum-containing compounds should avoid high dose of vitamin C supplements. ➢ Concurrent administration of oestrogen and large doses of vitamin C (1g daily) may increase oestrogen levels, so high dose vitamin C supplementation should be avoided. Women on oestrogen therapy should not substantially vary their intake of vitamin C supplements. ➢ Patients with diabetes, kidney stones or kidney dysfunction should avoid prolonged use of high-dose vitamin C supplementation. ➢ You should always talk to your doctor first before taking any high dose vitamin C supplementation on a long-term basis, especially if you have any other underlying medical conditions.

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Signs of vitamin C deficiency: ➢ Vitamin C deficiency is rare, but its signs are bleeding gums, easy bruising, dry scaly skin, muscle weakness, and joint and muscle aches. ➢ In extreme cases, a vitamin C deficiency may lead to scurvy, a disease characterized by bleeding, bruising, anemia and weakness. Such a case, involving a 37year-old woman with underlying obsessive-compulsive and eating disorders, was actually reported in the Singapore Medical Journal in 2006. ➢ A deficiency in vitamin C may also impair wound healing. Patients recovering from injuries, surgeries, burns and wounds may benefit from a short-term use of vitamin C supplement as it can promote the healing process.

Vitamin C and Health: Due to its function as an antioxidant and its role in immune function, vitamin C has been promoted as a means to help prevent and/or treat numerous health conditions. This section focuses on four diseases and disorders in which vitamin C might play a role: cancer (including prevention and treatment), cardiovascular disease, age-related macular degeneration (AMD) and cataracts, and the common cold.

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Groups at Risk of Vitamin C Inadequacy: 1- Smokers and passive “smokers”: Studies consistently show that smokers have lower plasma and leukocyte vitamin C levels than nonsmokers, due in part to increased oxidative stress. For this reason, the IOM concluded that smokers need 35 mg more vitamin C per day than nonsmokers.

2- Infants fed evaporated or boiled milk: Most infants in developed countries are fed breastmilk and/or infant formula, both of which supply adequate amounts of vitamin C [8,16]. For many reasons, feeding infants evaporated or boiled cow’s milk is not recommended. This practice can cause vitamin C deficiency because cow’s milk naturally has very little vitamin C and heat can destroy vitamin C.

3- Individuals with limited food variety: 4- People with malabsorption and certain chronic diseases: Some medical conditions can reduce the absorption of vitamin C and/or increase the amount needed by the body. People with severe intestinal malabsorption or cachexia and some cancer patients might be at increased risk of vitamin C inadequacy.

Low vitamin C concentrations can also occur in patients with end-stage renal disease on chronic hemodialysis.

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vitamin B1 Vitamin B1, thiamin, or thiamine, enables the body to use carbohydrates as energy. It is essential for glucose metabolism, and it plays a key role in nerve, muscle, and heart function.

Food Sources: Thiamin is found naturally in meats, fish, and whole grains. It is also added to breads, cereals, and baby formulas ➢ ➢ ➢ ➢ ➢ ➢ ➢ ➢

Fortified breakfast cereals Pork Fish Beans, lentils Green peas Enriched cereals, breads, noodles, rice Sunflower seeds Yogurt

Benefits: Vitamin B1, or thiamin, helps prevent complications in the nervous system, brain, muscles, heart, stomach, and intestines. It is also involved in the flow of electrolytes into and out of muscle and nerve cells.

It helps prevent diseases such as beriberi, which involves disorders of the heart, nerves, and digestive system.

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Uses in medicine: Patients who may receive thiamin to treat low levels of vitamin B1 include those with peripheral neuritis, which is an inflammation of the nerves outside the brain, or pellagra.

People with ulcerative colitis, persistent diarrhea, and poor appetite may also receive thiamin. Those who are in a coma may be given thiamin injections.

Some athletes use thiamin to help improve their performance.

It is not a prohibited substance for athletes in the U.S.

Other conditions in which thiamin supplements may help include: ➢ ➢ ➢ ➢ ➢ ➢ ➢ ➢ ➢ ➢ ➢ ➢

AIDS canker sores cataracts glaucoma and other vision problems cerebellar syndrome, a type of brain damage cervical cancer diabetic pain stress heart disease kidney disease in patients with diabetes type 2 motion sickness a weakened immune system

Not all of these uses have been definitively confirmed by research.

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.

How much vitamin B1 do we need?

In the U.S., the recommended daily allowance (RDA) of thiamin taken by mouth is 1.2 mg for males and 1.1 mg for females over the age of 18 years. Pregnant or breastfeeding women of any age should consume 1.4 mg each day.

Who is at risk of B1 deficiency People with poor diet, cancer, "morning sickness" during pregnancy, bariatric surgery, and hemodialysis are at risk of thiamin deficiency.

People who regularly drink alcohol to excess may have a deficiency, as they may not absorb thiamin from their food.

Wernicke-Korsakoff syndrome is a disorder that affects people with chronic alcoholism. It is linked to a lack of thiamin, and it can be fatal if not treated.

People with Wernicke-Korsakoff syndrome and those who are withdrawing from alcohol may receive thiamin injections to help them recover.

Other diseases, such as HIV, can reduce the absorption of nutrients, and this can lead to a deficiency of vitamin B1.

Deficiency: Most people meet the RDA through their diets. It can occur from a low intake of foods containing thiamin, decreased absorption in the gut, or increased losses in urine such as with alcohol abuse or certain medications like diuretics.

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A more severe thiamin deficiency can lead to beriberi, which causes muscle loss and diminished feeling in the hands and feet (peripheral neuropathy). Because beriberi impairs reflexes and motor function, it can eventually lead to deadly fluid build-up in the heart and lower limbs. Another result of serious thiamin deficiency often seen with alcohol abuse is Wernicke-Korsakoff syndrome that may cause confusion, loss of muscle coordination, and peripheral neuropathy. Both types of deficiency are also seen with compromised gastrointestinal conditions such as celiac disease or bariatric surgery, or those with HIV/AIDs. Treatment is high- dose supplements or injections through a vein along with a balanced diet.

Symptoms appearing with mild to moderate deficiency: ➢ ➢ ➢ ➢ ➢

Weight loss Confusion, memory loss Muscle weakness Peripheral neuropathy Lowered immunity

Side Effects & Safety: Thiamine is LIKELY SAFE when taken by mouth in appropriate amounts, although rare allergic reactions and skin irritation have occurred. It is also LIKELY SAFE when given appropriately intravenously (by IV) by a healthcare provider. Thiamine shots are an FDA-approved prescription product.

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Thiamine might not properly enter the body in some people who have liver problems, drink a lot of alcohol, or have other conditions.

Special Precautions & Warnings: Pregnancy and breast-feeding: Thiamine is LIKELY SAFE for pregnant or breast-feeding women when taken in the recommended amount of 1.4 mg daily. Not enough is known about the safety of using larger amounts during pregnancy or breast-feeding.

Evidence does not confirm any harm from too much vitamin B1, but the U.S. Food and Drug Administration (FDA) warns on the use of supplements.

They urge people to check with their health care provider before using supplements with or as a substitute for foods, and they call on the public to seek a physician's advice on how to improve their health, rather than self-diagnosing.

Toxicity: It is unlikely to reach a toxic level of thiamin from food sources alone. In the setting of very high intakes, the body will absorb less of the nutrient and flush out any excess amount through the urine. There is no established toxic level of thiamin.

Interactions Tea and coffee contain tannins, chemicals that may interact with thiamin, making it harder to absorb.

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Some of the chemicals in raw shellfish and fish can destroy thiamin, potentially leading to a deficiency if eaten in large quantities. Cooking destroys these chemicals, but it destroys thiamin too.

Dosing: The following doses have been studied in scientific research:

BY MOUTH: For adults with somewhat low levels of thiamine in their body (mild thiamine deficiency): the usual dose of thiamine is 5-30 mg daily in either a single dose or divided doses for one month.

The typical dose for severe deficiency can be up to 300 mg per day.

For reducing the risk of getting cataracts: a daily dietary intake of approximately 10 mg of thiamine.

As a dietary supplement in adults, 1-2 mg of thiamine per day is commonly used. The daily recommended dietary allowances (RDAs) of thiamine are: Infants 0-6 months, 0.2 mg; infants 712 months, 0.3 mg; children 1-3 years, 0.5 mg; children 4-8 years, 0.6 mg; boys 9-13 years, 0.9 mg; men 14 years and older, 1.2 mg; girls 9-13 years, 0.9 mg; women 14-18 years, 1 mg; women over 18 years, 1.1 mg; pregnant women, 1.4 mg; and breast-feeding women, 1.5 mg.

BY INJECTION: Healthcare providers give thiamine shots for treating and preventing symptoms of alcohol withdrawal (WernickeKorsakoff syndrome).

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vitamin B2 Riboflavin, a yellow substance with green fluorescence in the coenzymes flavin mononucleotide (FMN) and flavin adenine dinucleotide (FAD), has vital roles in cellular oxidation.

It is crucial for breaking down food components, absorbing other nutrients, and maintaining tissues.

People need to consume vitamin B2 every day, because the body can only store small amounts, and supplies go down rapidly.

Riboflavin occurs naturally in some foods, added to others, and it can be taken as supplements. Most of it is absorbed in the small intestine.

Riboflavin status may be lowered by oral contraceptives and by chlorpromazine.

Food sources of riboflavin: ➢ ➢ ➢ ➢ ➢ ➢ ➢

liver, kidney (richest sources). milk, yoghurt. cheese, Marmite. fortified cereals. eggs, beef. wheat bran. mushrooms, wheat germ.

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6 Common Signs and Symptoms of Vitamin B2 Deficiency: The symptoms can be visible within a few days. Poor intake of Vitamin B2 may cause the following symptoms:

1. Weakness or fatigue 2 Change in mood 3 Soreness of throat 4 Skin cracking 5 Dermatitis 6. Anemia

What causes a vitamin b2 deficiency?

A deficiency of Vitamin B2 in the body can be primarily due to poor vitamin sources in one's daily diet or as a result of conditions that affect its absorption in the intestine. Moreover, a deficiency of Vitamin B2 during pregnancy can result in birth defects including congenital heart defects and limb deformities.

Along with vitamin A, vitamin B is essential for: ➢ Maintaining the mucous membranes in the digestive system. ➢ Maintaining a healthy liver. ➢ Converting tryptophan into niacin, an amino acid. ➢ Keeping the eyes, nerves, muscles and skin healthy.

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➢ Absorbing and activating iron, folic acid, and vitamins B1, B3 and B6. ➢ Hormone production by the adrenal glands. ➢ Preventing the development of cataracts. ➢ Fetal development, especially in areas where vitamin deficiency is common.

Some research suggests that vitamin B2 may help prevent cataracts and migraine headache, but further studies are needed to confirm this.

Vitamin B6 The term vitamin B-6 includes five closely related substances that all occur in foods and in the body: pyridoxal and pyridoxamine, their 5 phosphates, and pyridoxine, best known to doctors as the pharmaceutical form. Pyridoxal 5phosphate is coenzyme for over 100 reactions in the body involving amino acids.

Other functions of pyridoxine include protein and glucose metabolism, and the manufacture of hemoglobin.

Hemoglobin is a component of red blood cells. It carries oxygen.

Vitamin B6 is also involved in keeping the lymph nodes, thymus and spleen healthy.

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Food sources of vitamin B6.

Most foods have some vitamin B6. A person with a wellbalanced diet should not have a deficiency, unless they have a physical problem, or they are taking certain medications.

➢ ➢ ➢ ➢ ➢ ➢ ➢ ➢ ➢ ➢ ➢ ➢ ➢ ➢ ➢ ➢ ➢ ➢ ➢ ➢

Avocados.

Brown rice.

Carrots.

Fish.

Fortified cereal.

Hazelnuts.

Milk.

Pork.

Potato.

Seeds.

Soybeans.

Spinach.

Vegetable juice cocktail.

Whole grains. wheat germ and bran. nuts and seeds, peanut butter. meat, fatty fish, and offal. fortified breakfast cereals. banana, dried fruits. vegetables (especially raw), baked beans.

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B6 deficiency: Deficiencies are rare, but they may occur if the individual has poor intestinal absorption or is taking estrogens, corticosteroids, anticonvulsants, and some other medications.

Long-term, excessive alcohol consumption may eventually result in a B6 deficiency, as can hypothyroidism and diabetes.

Signs and symptoms of vitamin B6 deficiency includes: ➢ Peripheral neuropathy with tingling, numbness, and pain in the hands and feet. ➢ Anemia. ➢ Seizures and Depression. ➢ Confusion. ➢ Weakened immune system.

It can lead to a pellagra-like syndrome, with seborrheic dermatitis, inflammation of the tongue, or glossitis, and inflammation and cracking of the lips, known as cheilosis.

In infants, seizures may persist even after treatment with anticonvulsants. Other deficiencies, like peripheral neuropathy, can be permanent.

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What does vitamin b6 do for you?

Together the complex of eight B vitamins are important for metabolism, brain and liver function, growth, and building blood cells, as well as for maintaining healthy hair, skin, and vision. ... Vitamin B6 also helps the body make melatonin, which is important in helping regulate your internal clock and your sleep.

How does it work?

Pyridoxine is required for the proper function of sugars, fats, and proteins in the body. It is also required for the proper growth and development of the brain, nerves, skin, and many other parts of the body.

Safety and side effects: When used as a supplement in appropriate doses, vitamin B-6 is likely safe. High intake of vitamin B-6 through food hasn't been shown to be harmful.

However, too much vitamin B-6 also can cause: ➢ A lack of muscle control or coordination of voluntary movements (ataxia). ➢ Painful, disfiguring skin lesions. ➢ Gastrointestinal symptoms, such as heartburn and nausea. ➢ Sensitivity to sunlight (photosensitivity). ➢ Numbness. ➢ Reduced ability to sense pain or extreme temperatures.

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Drug interactions: Check with your doctor before taking vitamin B-6 if you are taking medications. Possible drug interactions include: 1- Altretamine (Hexalen).

Taking vitamin B-6 with this chemotherapy drug might reduce its effectiveness, especially when also combined with the chemotherapy drug cisplatin.

2- Barbiturates.

Taking vitamin B-6 with a drug that acts as a central nervous system depressant (barbiturate) might decrease the drug's duration and intensity.

3- Anticonvulsants.

Taking vitamin B-6 with fosphenytoin (Cerebyx) or phenytoin (Dilantin, Phenytek) might decrease the drug's duration and intensity.

4- Levodopa.

Avoid taking vitamin B-6 with this drug used to treat Parkinson's disease. Vitamin B-6 might reduce the effectiveness of the drug.

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Vitamin B12 Vitamin B-12 is a crucial B vitamin. It is needed for nerve tissue health, brain function, and the production of red blood cells.

Cobalamin is another name for vitamin B-12.

Fast facts on vitamin B-12: Vitamin B-12 is important for brain function the synthesis of red blood cells. ➢ Deficiency of vitamin B-12 can lead to neurological difficulties and anemia. ➢ People over the age of 14 should consume more than 2.4 micrograms (mcg) of vitamin B-12 daily. ➢ Vitamin B-12 is naturally available in meats, but people who do not eat meat, such as vegans, can obtain vitamin B-12 in supplement form.

Food source: Vitamin B-12 can be found naturally in animal products, such as fish, meat, eggs, and dairy products. It does not typically occur in plant foods.

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Good dietary sources of vitamin B-12 include: ➢ lamb. ➢ fish, especially haddock and tuna. ➢ dairy products, such as milk, cheese, and yogurt. ➢ some nutritional yeast products. ➢ Eggs.

➢ ➢ ➢ ➢

Beef.

Pork.

Ham. Poultry.

Some types of soya milk and breakfast cereals are fortified with vitamin B-12.

It is always better to maintain a balanced diet and receive healthful amounts of nutrients before active treatment is required. The symptoms of deficiency are easily avoided with a healthful diet.

Benefits: Vitamin B-12 is crucial to the normal function of the brain and the nervous system. It is also involved in the formation of red blood cells and helps to create and regulate DNA.

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The metabolism of every cell in the body depends on vitamin B-12, as it plays a part in the synthesis of fatty acids and energy production. Vitamin B-12 enables the release of energy by helping the human body absorb folic acid.

The human body produces millions of red blood cells every minute. These cells cannot multiply properly without vitamin B12. The production of red blood cells reduces if vitamin B-12 levels are too low. Anemia can occur if the red blood cell count drops.

Deficiency symptoms: Vitamin B-12 deficiency occurs when the body does not receive enough vitamin B-12.

It can result in irreversible and potentially severe damage, especially to the nervous system and brain.

Even slightly lower-than-normal levels of vitamin B-12 can trigger deficiency symptoms, such as depression, confusion, memory problems, and fatigue. However, these symptoms alone are not specific enough to diagnose vitamin B-12 deficiency.

Other symptoms of vitamin B-12 deficiency include constipation, loss of appetite, and weight loss.

Once symptoms escalate, they can include neurological changes, such as numbness and tingling in the hands and feet.

Some people may have difficulty maintaining balance.

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Infants who lack vitamin B-12 may demonstrate unusual movements, such as face tremors, as well as reflex problems, feeding difficulties, irritation, and eventual growth problems if the deficiency is left untreated.

Vitamin B-12 deficiency carries a serious risk of permanent nerve and brain damage. Some people with insufficient vitamin B-12 have a higher risk of developing psychosis, mania, and dementia.

Insufficient vitamin B-12 can also lead to anemia. The most common symptoms of anemia are fatigue, shortness of breath, and an irregular heartbeat. People with anemia might also experience: ➢ ➢ ➢ ➢ ➢

a sore mouth or tongue. weight loss. pale or yellowing skin. diarrhea. menstrual problems.

Vitamin B-12 deficiency also leaves people more susceptible to the effects of infections.

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Treatment for low vitamin B-12 levels: Individuals with low vitamin B-12 levels often require regular injections of the vitamin. These shots are more effective than supplements at raising vitamin B-12 levels, especially when people have medical conditions that may make it more difficult to absorb supplements.

For some people, high doses of vitamin B-12 supplements may improve B-12 status. Supplements are available in capsule or liquid form from pharmacies, supermarkets, health stores, and online. It may also be helpful to eat more foods that are rich in vitamin B-12.

Treatment for high vitamin B-12 levels There is no upper limit for vitamin B-12 intake because consuming high levels does not cause problems. However, having naturally high levels of vitamin B-12 in the body may be a cause for concern, as it suggests a severe underlying condition.

Doctors will aim to treat the underlying medical condition, rather than the elevated levels of vitamin B-12.

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Vitamin B3 Having enough niacin, or vitamin B3, in the body is important for general good health. As a treatment, higher amounts of niacin can improve cholesterol levels and lower cardiovascular risks.

Why do people take niacin?

As a cholesterol treatment, there are good studies showing that niacin can boost levels of good HDL cholesterol and lower triglycerides. Niacin also modestly lowers bad LDL cholesterol.

It's often prescribed in combination with statins for cholesterol control, such as Crestor, Lescol, or Lipitor.

How much niacin should you take?

Since niacin can be used in different ways, talk to your health care provider about the best dosage for you.

For niacin, the DRIs vary with age and other factors: ➢ Children: between 2-16 milligrams daily, depending on age. ➢ Men: 16 milligrams daily. ➢ Women: 14 milligrams daily. ➢ Women (pregnant): 18 milligrams daily. ➢ Women (breastfeeding): 17 milligrams daily. ➢ Maximum daily intake for adults of all ages: 35 milligrams daily.

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Deficiency symptoms: According to the Office of Dietary Supplements (ODS), a person who lacks vitamin B-3 may experience: ➢ ➢ ➢ ➢ ➢ ➢ ➢ ➢ ➢ ➢

A pigmented rash on skin that is exposed to the sun.

Rough appearance to the skin.

Bright red tongue.

Fatigue or apathy.

Vomiting, constipation, and diarrhea.

Circulatory problems.

Depression.

Headache.

Memory loss.

In severe cases, hallucinations.

A severe lack of vitamin B-3 can result in pellagra. The condition can be fatal.

Factors that can lead to low levels of B-3 include: ➢ Having a diet low in tryptophans or a condition that reduces the body’s ability to convert tryptophan to niacin, such as Hartnup disease or carcinoid syndrome ➢ Undernutrition, for example, due to alcohol use disorder, anorexia, and inflammatory bowel disease ➢ A low intake of vitamin B-2, B-6, or iron, as this can reduce the amount of tryptophan that converts to niacin.

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Risks: The amount of vitamin B-3 found in food does not cause side effects. However, taking high doses of vitamin B-3 as a supplement can result in adverse effects.

These include: ➢ ➢ ➢ ➢ ➢ ➢ ➢

flushed or itchy skin. nausea. vomiting. constipation. headache. rash. dizziness.

Excess vitamin B-3 can also: ➢ ➢ ➢ ➢ ➢ ➢

reduce glucose tolerance and insulin resistance trigger an attack in people with gout result in eye problems lead to gastrointestinal problems increase the risk of liver damage lower blood pressure, leading to a loss of balance and risk of falls.

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Food sources: The following foods are good sources of vitamin B-3: ➢ Beef liver: A 3-ounce portion contains 14.9 mg or 75 percent of a person’s daily value (DV). ➢ Grilled chicken breast: A 3-ounce portion contains 10.3 mg or 52 percent of DV. ➢ Turkey breast: A 3-ounce portion has 10.0 mg or 50 percent of DV. ➢ Sockeye salmon: A 3-ounce piece contains 8.6 mg or 43 percent of DV. ➢ Cooked brown rice: One cup provides 5.2 mg or 26 percent of DV. ➢ Enriched breakfast cereal: One serving contains 5.0 mg or 25 percent of DV. ➢ Dry roasted peanuts: One ounce of these nuts contains 4.2 mg or 21 percent of DV.

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vitamin B5 It helps produce energy by breaking down fats and carbohydrates. It also promotes healthy skin, hair, eyes, and liver.

People need B5 to synthesize and metabolize fats, proteins, and coenzyme A. B5 is one of the less known vitamins, possibly because deficiencies of it are rare.

Vitamin B5 is also known as pantothenic acid, or Pantothenate.

The word pantothenic comes from the Greek “pantou,” meaning everywhere. Nearly all foods contain small quantities of pantothenic acid.

Vitamin B5 has many important functions. These include: ➢ ➢ ➢ ➢

Converting food into glucose.

Synthesizing cholesterol.

Forming sex and stress-related hormones.

Forming red blood cells.

Deficiency: Vitamin B5 deficiency is extremely rare in people as pantothenic acid is found in nearly all foods. A healthy and varied diet should provide a person with enough.

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Clinical trials have shown, however, that a deficiency may lead to: ➢ ➢ ➢ ➢ ➢ ➢

➢ ➢ ➢ ➢ ➢ ➢ ➢

vomiting.

Numbness. muscle cramps. hypoglycemia. burning feet. upper respiratory infections.

tiredness.

Apathy. depression.

Irritability. sleep disorders. stomach pains.

Nausea.

A deficiency of B5 can cause an increased sensitivity to insulin.

Food sources of Vitamin B5: Vitamin B5 is widely found in both animals and plant products.

Sources include: ➢ Meat: Pork, chicken, turkey duck, beef, and especially animal organs such as liver and kidney ➢ Fish: Salmon, lobster, and shellfish. ➢ Grains: Whole grain breads and cereals. Whole grains are a good source of vitamin B5 but milling can remove up to 75 percent of the B5 content. ➢ Dairy products: Egg yolk, milk, yogurt, and milk products. ➢ Legumes: Lentils, split peas, and soybeans. ➢ Vegetables: Mushrooms, avocado, broccoli, sweet potatoes, corn, cauliflower, kale, and tomatoes.

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Other sources of vitamin B5 include brewer’s yeast, peanuts, sunflower seeds, wheat germ, royal jelly, and oatmeal Pantothenic acid is widely available in food, but it is lost in processing, for example, in canning, freezing, and milling. To ensure an adequate intake, foods should be eaten fresh rather than refined. As with all water-soluble vitamins, vitamin B5 is lost when food is boiled.

Scientists have found that bacteria in the lining of the colon might generate pantothenic acid, but this has not yet been proved.

Vitamin B8 Biotin is a coenzyme that helps break down carbohydrates, certain amino acids, and fatty acids. Biotin also aids in the synthesis of vitamins B9 and B12.

What does vitamin B8 do? ➢ ➢ ➢ ➢ ➢

Helps cells grow.

Assists in the production of fatty acids.

Metabolizes fats and amino acids (parts of proteins).

Plays a role in producing energy.

Helps maintain steady blood sugar levels.

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Signs of vitamin B8 deficiency: ➢ Skin inflammation and hypersensitivity (redness around the eyes, nose, and mouth). ➢ Conjunctivitis. ➢ Hair loss. ➢ Absence or loss of pigment in the hair. ➢ Muscle soreness. ➢ Loss of appetite. ➢ Nausea. ➢ Neurological disorders (depression, fatigue, hallucinations, and tingling hands and feet). ➢ Increase in blood cholesterol levels ➢ Decrease in blood hemoglobin, which could lead to anemia.

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vitamins necessary for brain B vitamins (vitamin B12, vitaminB6, vitaminB3 and folate).

These vitamins play a crucial role in overall brain function from regulating energy release in brain cells to their main function which is to facilitate the of neurotransmitters.

Vitamins necessary for skin Vitamin D: plays an important role in skin tone. It may help treat psoriasis.

You can increase your intake by:

➢ Getting 10minutes of sun exposure a day. ➢ Eating fortified foods such as breakfast cereals, orange juice and yogurt. ➢ Eating foods that have vitamin D naturally such as salmon, tuna and cod.

vitamin C: Its cancer fighting(antioxidant) properties and its role in collagen production help keep your skin healthy.

Vitamin C is one of the key ingredients found in many antiaging skin care products.

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To get enough vitamin C in your diet you can: ➢ Eat more citrus food such as orange. ➢ Eat other plant-based sources of vitamin C such as strawberries, broccoli and spinach. ➢ Take supplements.

Vitamin E: It is an antioxidant. It absorbs the harmful UV light from the sun when applied to the skin.

Vitamin K: It is essential in aiding the body's process of blood clotting, which helps the body heal wounds, bruises and areas affected by surgery.

Vitamins necessary for each organ Vitamin A: It forms and maintains healthy teeth, bones, soft tissue, mucous membrane and skin.

VitaminB6: (Pyridoxine) helps to form red blood cells and maintain brain function.

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Vitamin B12: It is important for metabolism. It also helps form red blood cells and maintain the central nervous system.

Vitamin C: (Ascorbic acid) It is an antioxidant that promotes healthy teeth and gums. It helps the body absorb iron and maintain healthy tissue. It is also essential for wound healing.

Vitamin D: (Sunshine) It helps the body absorb calcium. You need calcium for the normal development and maintenance of healthy teeth and bones. It also helps maintain proper blood levels of calcium and phosphorus. Ten to 15minutes of sun shine 3 times a week is enough to produce the body's requirement of vitamin D.

Vitamin E: It is an antioxidant. It helps the body form red blood cells and use vitamin K.

Vitamin K: Without it, blood would not stick together(coagulate). Some studies suggest it is important for bone health.

Biotin: It is essential for the metabolism of proteins and carbohydrates and in the production of hormones and cholesterol.

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Niacin: It is a B vitamin that helps maintain healthy skin and nerves. It also has cholesterol lowering effects at higher dose.

Riboflavin (vitamin B2): It is important for body growth and the production of red blood cells.

Thiamine (vitamin B1): helps the body cells change carbohydrates into energy. Getting enough carbohydrates is very important during pregnancy and breast feeding. It is also essential for heart function and healthy nerve cells.

Choline: It helps in normal functioning of the brain and nervous system.

Carnitine: It helps the body to change fatty acids into energy.

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What is protein?

Protein is one of the three main classes of food. Proteins are made of amino acids, which function as a cell's "building blocks".

Along with fat and carbohydrates, protein is a "macronutrient," meaning that the body needs relatively large amounts of it.

Vitamins and minerals, which are needed in only small quantities, are called "micronutrients." But unlike fat and carbohydrates, the body does not store protein, and therefore has no reservoir to draw on when it needs a new supply So you may assume the solution is to eat protein all day long.

Not so fast, say nutritionists. The truth is, we need less total protein that you might think. But we could all benefit from getting more protein from better food sources.

Benefits of proteins: ➢ ➢ ➢ ➢ ➢ ➢

Aiding weight loss.

Anti-cancer properties.

Lowering cholesterol.

Asthma.

Blood pressure and cardiovascular disease.

Reducing weight loss in people with HIV.

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Sources: Get protein from a variety of health foods like: ➢ Beans, lentils and peas. ➢ Seafood including (salmon/trout, sardines). ➢ Lean meat and skinless poultry.

Other protein sources include: ➢ ➢ ➢ ➢

Unsalted nuts and seeds.

Greek yogurt.

Wheat meat substitute.

Soy products.

What are the best protein sources for a highprotein diet for weight loss?

Protein sources that are nutrient-rich and lower in saturated fat and calories, such as: ➢ ➢ ➢ ➢ ➢ ➢ ➢

Lean meats.

Seafood.

Beans.

Soy. Low-fat dairy.

Eggs.

Nuts and seeds.

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Types of protein foods: We sometimes hear that there are three types of protein foods: ➢ Complete proteins: These foods contain all the essential amino acids. They mostly occur in animal foods, such as meat, dairy, and eggs. ➢ Incomplete proteins: These foods contain at least one essential amino acid, so there is a lack of balance in the proteins. Plant foods, such as peas, beans, and grains mostly contain incomplete protein. ➢ Complementary proteins: These refer to two or more foods containing incomplete proteins that people can combine to supply complete protein. Examples include rice and beans or bread with peanut butter.

Types of protein: Proteins can be: fibrous, globular, and membrane.

Importance of proteins for the body: ➢ Contributes to the formation of enzymes and hormones in the body. ➢ The growth of the body and its tissues. ➢ Formation of antibodies that important for protecting the body and strengthens the immune system. ➢ Building the outer or structural cover of all the primary cells.

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➢ It enters the composition and formation of the muscles of the body, and it also plays a large role in helping to burn additional calories in the body. ➢ Builds teeth, protects them from decay.

Importance of proteins for hair: ➢ Hair consists mainly of keratin and eating proteins helps to increase keratin, thus improving the health of the hair. ➢ Hair strengthening and repair of hair damage due to exposure to external factors. ➢ Prevent breakage, fragility and breakage of hair. ➢ Reducing hair loss by nourishing the hair follicles and stimulating their growth. ➢ Improve the health of the scalp and treat dryness and irritation.

What are the important proteins for hair? ➢ Animal protein: It is one of the best types of protein for hair, because it contains most of the amino acids. ➢ Caviar protein: contains a large percentage of omega3. ➢ Vegetable protein: easily absorbed by hair. ➢ Soy protein: protects hair from external factors such as sunlight and rain. ➢ Rice protein: nourished by hair follicles. ➢ Protein supplementation: rich in iron, zinc, B6 and B12 vitamins, and folic acid.

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Protein for athletes: ➢ Athletes need a large amount of protein, as it is important for strengthening and repairing tissues and building muscle. ➢ They have diversity in the diet to obtain different amino acids.

How much protein do we need?

Exactly how much you need changes with age: ➢ ➢ ➢ ➢ ➢ ➢

Babies need about 10 grams a day.

School-age kids need 19-34 grams a day.

Teenage boys need up to 52 grams a day.

Teenage girls need 46 grams a day.

Adult men need about 56 grams a day.

Adult women need about 46 grams a day (71 grams, if pregnant or breastfeeding).

Deficiency: Protein deficiency is due to a low intake of protein in the diet.

Worldwide, however, a lack of protein in the diet is a matter of concern, especially when it affects children. It can lead to problems of malnutrition, such as kwashiorkor and marasmus.

These can be life-threatening.

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A deficiency can arise if a person has a health condition, such as: ➢ ➢ ➢ ➢

An eating disorder, for example: anorexia nervosa.

Certain genetic conditions.

The later stages of cancer.

Difficulty absorbing nutrients, due, for example, to irritable bowel syndrome (IBS) or gastric bypass surgery.

Very low protein intake can lead to: ➢ ➢ ➢ ➢ ➢ ➢

Weak muscle tone.

Edema, which is swelling due to fluid retention.

Thin and brittle hair.

Skin lesions.

In adults, loss of muscle mass.

In children, stunted growth.

Side effects of too much protein: Some people, such as elite athletes, may be able to eat as much as 3.5 g per kg of body weight daily without any side effects.

Most research indicates that eating more than 2 g per kg of body weight daily of protein for a long time can cause health problems.

Symptoms associated with too much protein include: ➢ ➢ ➢ ➢

Intestinal discomfort and indigestion.

Dehydration.

Unexplained exhaustion.

Nausea.

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➢ Irritability. ➢ Headache. ➢ Diarrhea.

There are serious risks associated with chronic protein overconsumption, including: ➢ ➢ ➢ ➢ ➢

Cardiovascular disease.

Blood vessel disorders.

Liver and kidney injuries.

Seizures.

Death.

Doctors have also linked certain conditions to chronic protein overconsumption: ➢ Type 2 diabetes. ➢ Cancer. ➢ Osteoporosis and osteopenia.

High-protein supplementation during pregnancy: Undernourished pregnant women may be at increased risk for adverse pregnancy outcomes, including giving birth to lowbirth-weight and small for gestational age infants.

Evidence for the effects of high-protein supplementation is very limited, however, and suggests no positive health benefits for women and increased risk of small for gestational-age babies.

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Classifications: There are three main categories of carbs: ➢ Sugars: short-chain carbohydrates. Examples are glucose, fructose, galactose and sucrose. ➢ Starches: Long chains of glucose molecules. ➢ Fiber: Humans cannot digest fiber.

“Simple” VS “Complex” carbs Fiber and starch are complex carbs, while sugar is a simple carb.

Eating complex carbs is better than simple carbs.

“Whole” VS “Refined” carbs Whole carbs are unprocessed and contain the fiber found naturally in the food.

Examples: vegetables, whole fruit, legumes, potatoes and whole grains. These foods are generally healthy.

Refined carbs have been processed and had the natural fiber stripped out.

Examples: sugar-sweetened beverages, fruit juices, pastries, white bread, white pasta, white rice.

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“Good” and “Bad” carbs: Good Carbs: ➢ ➢ ➢ ➢ ➢ ➢ ➢

Vegetables.

Whole fruits.

Legumes.

Nuts.

Seeds.

Whole grains.

Tubers.

Bad Carbs: ➢ ➢ ➢ ➢ ➢ ➢ ➢

Sugary drinks.

Fruit juices.

White bread.

Pastries, cookies and cakes.

Ice cream.

Candies and chocolates.

French fries and potato chips.

The importance of carbs: They provide you with energy for daily tasks and are the primary fuel source for your brain's high energy demands.

They Store energy; Glucose energy is stored as glycogen, with the majority of it in the muscle and liver.

They Spare protein and fat for other uses.

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Complex carbs, especially fiber, are associated with lower cholesterol levels. They’re also associated with a lower risk of diabetes.

Nutrition and Diet: Most foods which are rich in carbs have high starch content such as (Bread, pasta, beans, potatoes, bran, rice, and cereals).

We could get all our energy from fats and proteins if we had to as: ➢ One gm. of carbs= 4 Kcal. ➢ One gm. of proteins= 4 Kcal. ➢ One gm. of fats= 9 Kcal.

The United States (U.S.) Dietary Guidelines 2015-2020 recommend that carbs represent 45% to 65% of our energy.

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How Many Carbs Should You Eat Per Day to Lose Weight?

Reducing the amount of carbs, you eat is one of the best ways to lose weight.

(50-100 Grams per Day) This range is great if you want to lose weight and to maintain your weight if you are sensitive to carbs.

Focus on fiber-rich fruits and vegetables which add fiber and water that helping you feel fuller with fewer calories.

Stick to low-fat dairy foods to reduce calories and saturated fats and watch for dairy products with added sugar.

Eat more beans and legumes because they contain beneficial fats, soluble and insoluble fiber. And because it's a good source of proteins, legumes can be a healthy alternative to meat that contains more saturated fat and more cholesterol.

Reducing added sugar.

Risks of low level of carbohydrates in diet: If you suddenly and drastically cut carbs, you may experience a variety of temporary health effects including: (Headache, Bad breath, Weakness, Muscle cramps, Fatigue, Skin rash and Constipation or diarrhea).

In addition, some diets restrict carbohydrate intake so much that in the long term they can result in vitamin or mineral deficiencies, bone loss and gastrointestinal disturbances and may increase risks of various chronic diseases.

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Because low-carb diets may not provide necessary nutrients, these diets aren't recommended as a method of weight loss for preteens and high scholars.

Risks of high level of carbohydrates in diet: ➢ Heart disease. ➢ Type 2 diabetes. ➢ Abdominal obesity.

Diabetics: Glucose is the main source of fuel for your body’s cells. If you’re diabetic it means that the blood glucose level is high.

Carbs have the greatest effect on blood sugar. That’s because your body breaks down carbs into sugar, which enters your bloodstream.

Studies demonstrate that restricting carbs may benefit people with diabetes. The lower your carb intake, the greater the impact on your blood sugar levels and other health markers.

How many carbs should diabetic eat?

On average, people with diabetes should get about 45% of their calories from carbs. A carb serving is measured as 15 grams per serving.

That means most women need 3 to 4 carb servings (45–60 grams) per meal, while most men need about 4 to 5 carb servings (60–75 grams).

However, these amounts depend on your age, weight, activity level, and diabetes medications.

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Types of fats in food: saturated fat in foods like these: ➢ Red meat -- beef, lamb, pork. ➢ Skin-on chicken and other poultry. ➢ Whole-milk dairy products like milk, cheese, and ice cream. ➢ Butter. ➢ Eggs. ➢ Palm and coconut oils.

Trans fats in foods: ➢ French fries and other fried foods. ➢ Cakes, pies, biscuits, cookies, crackers, Donuts, and other baked goods. ➢ Stick or tub margarines. ➢ Microwave popcorn. ➢ Frozen pizza.

Unsaturated fats: ➢ Vegetables, nuts, and fish. ➢ They're liquid at room temperature. ➢ Because these fats are good for your heart, and the rest of your body, experts recommend that you eat them in place of saturated and trans fats.

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Monounsaturated fats: ➢ Avocados. ➢ Olive, canola, and peanut oils. ➢ Almonds, hazelnuts, pecans, and other nuts.

Polyunsaturated fat: ➢ Flaxseed, corn, soybean, and sunflower oil. ➢ Walnuts. ➢ Salmon, tuna, and other fatty fish.

How much fat is heathy to eat per day?

The appropriate amount of fat to eat will depend on your calorie requirements for weight loss or maintenance. It will also be based on your eating style and diet.

Low-Fat Diet: ➢ 1,500 calories: About 50 grams of fat per day. ➢ 2,000 calories: About 67 grams of fat per day. ➢ 2,500 calories: About 83 grams of fat per day.

Women and girls use up fat at a higher rate than men and boys.

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The recommended daily intake of fat for a boy aged between 11 and 14 is 86g, including 27g of saturated fat.

Girls of the same age have a daily recommended total of 72g of fat, including 23g of saturated fat.

For children aged seven to 10, the recommended fat intake in 76.6g a day for boys, and 67.7g a day for girls.

For elderly person, Experts recommend getting between 20% and 35% of calories from total fats.

Reducing the amount of total fat intake to less than 30% of total energy intake helps to prevent unhealthy weight gain in the adult population.

Also, the risk of developing NCDs is lowered by: ➢ Reducing saturated fats to less than 10% of total energy intake. ➢ Reducing trans-fats to less than 1% of total ➢ energy intake; and ➢ Replacing both saturated fats and trans-fats with unsaturated fats in particular, with polyunsaturated fats.

Fat intake can be reduced by: ➢ Steaming or boiling instead of frying when cooking. ➢ Replacing butter, lard and ghee with oils rich in polyunsaturated fats, such as soybean, canola (rapeseed), corn, safflower and sunflower oils.

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➢ Eating reduced-fat dairy foods and lean meats, or trimming visible fat from meat and limiting the consumption of baked and fried foods, and prepackaged snacks and foods (e.g. doughnuts, cakes, pies, cookies, biscuits and wafers) that contain industriallyproduced trans-fats.

Health Benefits: As an essential component of your diet, polyunsaturated fats offer many impressive health benefits.

Much of these benefits are associated with the omega-3 fatty acids EPA and DHA.

1- May Reduce Age-Related Mental Decline: Omega-3 fatty acids are crucial for brain development and function.

Some research suggests that omega-3s improve memory function in older adults — while other studies show no benefit.

2- May Improve Infant Development: Mothers who consume 8–12 ounces (227–340 grams) of fatty fish per week during pregnancy and breastfeeding may have healthier children.

In one study, the children of mothers who consumed fish more than twice per week performed higher on language and visual motor skills tests than children whose mothers did not regularly consume fish.

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3- May Promote Heart Health: Health Risks of Overconsumption and Improper Use. Moderation is key when it comes to nutrition. The same goes for polyunsaturated fats as consuming too much can pose health risks.

4- Increased Inflammation: Omega-3 and omega-6 polyunsaturated fatty acids play important roles in inflammation. In general, omega-3s are antiinflammatory while omega-6s are pro-inflammatory.

Though inflammation can help you fight infections and heal injuries, chronic inflammation is at the root of several illnesses, such as obesity, diabetes and heart disease.

Consuming too many omega-6s in relation to omega-3s is thought to promote inflammation and contribute to poor health.

5- Concentrated Calories: All fats, including polyunsaturated fats, contain 9 calories per gram more than twice the calories found in carbs or protein.

Therefore, the calories from polyunsaturated fats can add up quickly. If you’re not careful, you might exceed your calorie needs.

As such, if you intend to consume more polyunsaturated-rich foods, it’s recommended that you remove other calories elsewhere rather than simply adding polyunsaturated fats to your diet.

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There are many other herbs found all around the world, and each one of them has special health benefits.

Health benefits of herbs: Consuming herbs may help to prevent and manage heart disease, cancer and diabetes. It may also help to reduce blood clots and provide anti-inflammatory and anti-tumour properties. Research is ongoing but studies have shown that: ➢ Garlic, linseed, fenugreek and lemongrass may help lower cholesterol. ➢ Garlic is useful for people with mildly elevated blood pressure. ➢ Fenugreek can help control blood sugar and insulin activity (as can linseed, flaxseed and cinnamon). ➢ Garlic, onions, chives, leeks, mint, basil, oregano, sage and many other herbs can help protect against cancer. ➢ Herbs are rich in antioxidants, especially cloves, cinnamon, sage, oregano and thyme, by helping to reduce lowdensity lipoproteins (‘bad’ cholesterol). ➢ Rosemary is a great herb for students, or anyone needing to boost memory and concentration while relieving stress ➢ Green tea: Common Uses This herb is used to combat fatigue, prevent arteriosclerosis and certain cancers, lower cholesterol, and aid in weight loss.

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Note Herbal medicines are one type of dietary supplement.

WEIGHT LOSS: Cooking with herbs and spices is a great way to make foods more flavorful and satisfying without adding extra calories Let’s face it, losing weight is hard. Some people try cutting down their carbs and sugar intake while others commence rigorous exercises in order to burn fat. Luckily, Mother Nature provides an all-natural weight loss remedy that is bound to spice up your life: herbs.

10 Natural fat Burning Herbs: 1. Ginseng.

2. Black Pepper.

3. Cinnamon.

4. Turmeric.

5. Cardamom 6. Mustard 7. Cumin 8. Ginger 9. Cayenne 10. Dandelions

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Diet & Nutrition: ➢ Eat three healthy meals a day (breakfast, lunch, and dinner); it is important to remember that dinner does not have to be the largest meal. ➢ The food consumption should consist of healthy foods, such as fruits, vegetables, whole grains, and fat-free or low-fat milk products. ➢ Incorporate lean meats, poultry, fish, beans, eggs, and nuts (with emphasis on beans and nuts) into a healthy diet. ➢ Choose foods that are low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars; look at the labels because the first listed items on the labels comprise the highest concentrations of ingredients. ➢ Control portion sizes; eat the smallest portion that can satisfy hunger and then stop eating. ➢ Avoid sodas and sugar enhanced drinks because of the excessive calories in the sodas and sugar drinks; diet drinks may not be a good choice as they make some people hungrier and increase food consumption. ➢ Avoid eating a large meal before sleeping to decrease weight gain.

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➢ Avoid heavy meals in the summer months, especially during hot days. ➢ A vegetarian lifestyle has been promoted for a healthy lifestyle and weight loss; vegetarians should check with their physicians to be sure they are getting enough, vitamins, and iron in their diet. ➢ Cooking foods (above 165 F) destroys most harmful bacteria and other pathogens; if you choose to eat uncooked foods like fruits or vegetables, they should be thoroughly washed with running treated (safe to drink) tap water right before eating.

Exercise: ➢ Regular exercise can prevent and reverse age-related decreases in muscle mass and strength, improve balance, flexibility, and endurance, and decrease the risk of falls in the elderly. Regular exercise can help prevent coronary, heart disease, stroke diabetes, obesity, high blood pressure.

Regular, weight-bearing exercise can also help prevent osteoporosis by building bone strength. ➢ You also need to exercise to ensure your body, brain and hormones function optimally. ➢ Thirty minutes of modest exercise (walking is OK) at least 3 to 5 days a week is recommended, but the greatest health benefits come from exercising most days of the week.

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➢ Start slowly and progress gradually to avoid injury or excessive soreness or fatigue Over time, build up to 30 to 60 minutes of moderate to vigorous exercise every day. ➢ People are never too old to start exercising. Even frail, elderly individuals (70-90 years of age) can improve their strength and balance with exercise.

Mental health: 1- Sleep: • Get enough sleep daily; the CDC recommends the following by age group (naps inclusive); ➢ 12-18 hours from birth to 2 months. ➢ 14-15 hours from 3-11 months of age. ➢ 12-18 hours for 1-3 years of age. ➢ 11-13 hours for 3-5 years of age. ➢ 10-11 hours for 5-10 years of age. ➢ 8.5-9.5 hours for 10-17 years of age. ➢ 18 and above need 7-9 hours of sleep. ➢ Elderly people need about 7-9 hours but do not sleep as deeply and may awaken at night or wake early.

2- Don’t drink coffee late in the day.

3- Try to go to bed and wake up at similar times each day.

4- Sleep in complete darkness, with no artificial lighting.

5- Dim the lights in your home a few hours before bedtime.

6- Reduce blue light exposure in the evening.

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7- Take a walk and reflect on what you see and hear at least several times per week.

8- Try something new and often (eat a new food, try a different route to work, go to a new museum display).

9- Do some mind exercises (read, do a puzzle occasionally during the week).

10- Smoking: ➢ Stop smoking tobacco; start to stop today (it takes about 15 years of nonsmoking behavior to achieve a "normal" risk level for heart disease for those that smoke). ➢ Stop using chewing tobacco to avoid oral cancer.

11- Alcohol: ➢ Avoid excessive alcohol consumption. ➢ Chronic, excess alcohol consumption is the major cause of liver cirrhosis.

12- Other tips: ➢ When driving, use seat restraints on all passengers, both front and rear seats. ➢ Brush and floss daily to keep your teeth and gums healthy and free of disease. ➢ Get a good night's rest. Well-rested people not only cope better with stress, but may also have better control of their appetites. Research has shown that a lack of sleep can put our " hunger hormones" out of balance -- and possibly trigger overeating.

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➢ Smile and laugh out loud several times a day. It keeps you grounded, and helps you cope with situations that would otherwise make you crazy. Read the comics, watch a sitcom, or tell jokes to bring out those happy feelings. ➢ Meditate, pray, or otherwise find solace for at least 10-20 minutes each day. Contemplation is good for your soul, helps you cope with the demands of daily life, and may even help lower your blood pressure ➢ Stand up straight. You'll look 5 pounds lighter if you stand tall and tighten your abdominal muscles. Whenever you walk, think "tall and tight" to get the most out of the movement. ➢ Try yoga, the poses help increase strength and flexibility and improve balance. These are critical areas for older folks especially, and both men and women can benefit. ➢ Last but not least, have a positive attitude. Do your best to look at life as if "the glass is half full." You must believe in yourself, have good support systems, and think positively ("I think I can, I think I can…") to succeed. ➢ Drink plenty of fluids: Adults need to drink at least 1.5 liters of fluid a day! ➢ Drink more water Most of us don’t drink enough water every day. Water is essential for our bodies to function. Do you know over 60% of our body is made up of water?

Water is needed to carry out body functions.

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➢ Remove waste, and carry nutrients and oxygen around our body. Since we lose water daily through urine, bowel movements, perspiration, and breathing, we need to replenish our water intake. ➢ Purge negative people from your life. ➢ Breathe. Deeply. Oxygen is vital for life.

HEALTHY DIET: A healthy diet has been scientifically proven to provide numerous health benefits, such as reducing your risk of several chronic diseases and keeping your body healthy.

However, making major changes to your diet can sometimes seem very overwhelming.

Instead of making big changes, it may be better to start with a few smaller ones.

This article discusses 12 small changes that can make a regular diet a little bit healthier.

1- Slow Down: The pace at which you eat influences how much you eat, as well as how likely you are to gain weight.

In fact, studies comparing different eating speeds show that fast eaters are up to 115% more likely to be obese than slow eaters Your appetite, how much you eat and how full you get is all controlled by hormones. These hormones signal your brain whether you’re hungry or full.

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However, it takes about 20 minutes for your brain to receive these messages, so eating more slowly would give your brain the time it needs to perceive that you are full.

Studies have confirmed this, showing that eating slowly may reduce the number of calories you consume at meals and help you lose weight.

Eating slowly is also linked to more thorough chewing, which has also been linked to better weight maintenance.

2- Eat Eggs, Preferably for Breakfast: Eggs are incredibly healthy, especially if you eat them in the morning.

They are rich in high-quality protein and many essential nutrients that people often don’t get enough of, such as choline.

When looking at studies comparing various types of caloriematched breakfasts, eggs come out on top.

Eating eggs in the morning increases feelings of fullness. This has been shown to cause people to consume fewer calories over the next 36 hours, which can be quite helpful for weight loss.

One study in healthy and fit young men showed that eggs caused significantly more fullness, less hunger and a lower desire to eat, compared to a breakfast consisting of cereal or croissants.

In fact, the men who had eggs for breakfast automatically ate 270–470 fewer calories at lunch and dinner buffets, compared to those who ate other breakfasts.

Therefore, simply replacing your current breakfast with eggs may result in major benefits for your health.

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3- Increase Your Protein Intake.

One study showed that simply increasing protein intake from 15% to 30% of calories made people eat 441 fewer calories per day, without actively restricting their intake.

What’s more, protein helps you retain muscle mass, which determines the rate of your metabolism. A high protein intake may increase the number of calories you burn by 80–100 per day.

This is especially important for preventing the loss of muscle mass that can occur during weight loss and as you age.

Aim to add a source of protein to each meal and snack. It will help you feel fuller for longer, curb cravings and make you less likely to overeat.

Good sources of protein include dairy products, nuts, peanut butter, eggs, beans and lean meat.

4- Drink Enough Water: Drinking enough water is important for your health.

Many studies have shown that drinking water may benefit weight loss, weight maintenance and even slightly increase the number of calories you burn daily.

Studies also show that drinking water before meals can reduce appetite and calorie intake during the subsequent meal in middle-aged and older adults.

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That said, the most important thing is to drink water instead of other beverages. This may drastically reduce your sugar and calorie intake.

People who drink mostly water have been shown to consume 200 fewer calories per day, on average, than those who drink other beverages.

5- Replace Your Favorite “Fast Food” Restaurant: Eating out does not have to involve unhealthy foods.

Consider “upgrading” your favorite fast food restaurant to one with healthier options.

There are many healthy fast food restaurants and fusion kitchens offering delicious and healthy meals.

They may just be a great replacement for your favorite burger or pizza joint. What’s more, you can generally get these meals at a very decent price.

6- Eat Your Greens First: A good way to ensure that you eat your greens is to eat them as a starter.

By doing so, you will most likely finish all of your greens while you are the hungriest and be apt to eat less of other, perhaps less healthy, components of the meal.

This may lead you to eat fewer and healthier calories overall, which may result in weight loss.

Furthermore, eating vegetables before a carbs-rich meal has been shown to have beneficial effects on blood sugar levels.

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It slows down the speed at which carbs are absorbed into the bloodstream and may benefit both short- and long-term blood sugar control in people with diabetes.

7- Become More Active: Good nutrition and exercise often go hand in hand.

Exercise has been shown to improve your mood, as well as decrease feelings of depression, anxiety and stress.

These are the exact feelings that are most likely to contribute to emotional and binge eating.

Aside from strengthening your muscles and bones, exercise may help you lose weight, increase your energy levels, reduce your risk of chronic diseases and improve your sleep .

Aim to do about 30 minutes of moderate to high-intensity exercise each day, or simply take the stairs and go on short walks whenever possible.

8- Replace Your Sugary Beverages with Sugar-Free or Sparkling Water: Sugary beverages might possibly be the unhealthiest thing you can drink.

They are loaded with liquid sugar, which has been linked to numerous diseases, including heart disease, obesity and type 2 diabetes.

Also, your brain doesn’t register liquid calories the same way it registers solid calories. This means you don’t compensate for the calories you drink by eating any less.

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One 17-ounce (500-ml) sugary soda may contain about 210 calories.

Try replacing your sugary beverage with either a sugar-free alternative or simply choose still or sparkling water.

Doing so will shave off the extra calories and reduce your excess sugar and calorie intakes.

9- Stay Away From “Diet” Foods: So-called “diet foods” can be very deceiving.

They ‘ve usually had their fat content reduced dramatically and are often labeled “fat-free,” “low-fat,” “fat-reduced” or “lowcalorie.”

However, to compensate for the lost flavor and texture that the fat provided, sugar and other ingredients are often added.

Therefore, many diet foods end up containing more sugar and sometimes even more calories than their full-fat counterparts.

10- Drink Your Coffee Black: Coffee, which is one of the most popular beverages in the world, is very healthy.

In fact, it is a major source of antioxidants and has been linked to many health benefits, such as a lower risk of diabetes, mental decline and liver disease .

However, many commercial varieties of coffee contain lots of additional ingredients, such as sugar, syrup, heavy cream, sweeteners and milk. Many of these drinks are practically desserts in a cup.

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Drinking these varieties quickly negates all of coffee’s health benefits and instead adds lots of unwanted calories and sugar.

Instead, try drinking your coffee black or just adding a small amount of milk or cream and avoid sweetening it.

11- Eat Your Fruits Instead of Drinking Them: Fruits are very healthy. They are loaded with water, fiber, vitamins and antioxidants.

Studies have repeatedly linked eating fruit to a reduced risk of several diseases, such as heart disease, diabetes and cancer.

Because fruits contain fiber and various plant compounds, their sugars are generally digested very slowly and do not cause major spikes in blood sugar levels.

However, the same does not apply for fruit juices.

Many fruit juices aren’t even made from real fruit, but rather concentrate and sugar. They may even contain as much sugar as a sugary soft drink (65, 66).

Even real fruit juices lack the fiber and chewing resistance provided by whole fruits. This makes fruit juice much more likely to spike your blood sugar levels.

It also makes it way too easy to consume too much in one sitting.

12- Take Omega-3 and Vitamin D Supplements A surprising number of people around the world are deficient in vitamin D, including 42% of the US population .

Vitamin D is a fat-soluble vitamin that is very important for bone health and the proper function of your immune system.

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In fact, every cell in your body has a receptor for vitamin D, indicating its importance.

Vitamin D is found in very few foods, but fatty seafood generally contains the highest amounts.

Omega-3 fatty acids are another commonly lacking nutrient found in fatty seafood. They have many important roles in the body, including reducing inflammation, maintaining heart health and promoting brain function.

The Western diet is generally very high in omega-6 fatty acids, which promote inflammation and have been linked to many chronic diseases.

Omega-3s help fight this inflammation and keep the body in a more balanced state.

If you don’t eat fatty seafood regularly, you should consider taking a supplement. Omega-3s and vitamin D can often be found together in a supplement.

13- Drink Your Coffee Black: Coffee, which is one of the most popular beverages in the world, is very healthy.

In fact, it is a major source of antioxidants and has been linked to many health benefits, such as a lower risk of diabetes, mental decline and liver disease.

However, many commercial varieties of coffee contain lots of additional ingredients, such as sugar, syrup, heavy cream, sweeteners and milk. Many of these drinks are practically desserts in a cup.

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Drinking these varieties quickly negates all of coffee’s health benefits and instead adds lots of unwanted calories and sugar.

Instead, try drinking your coffee black or just adding a small amount of milk or cream and avoid sweetening it.

Eating less and moving more are the basics of weight loss that lasts. For some people, prescription weight loss drugs may help.

You'll still need to focus on diet and exercise while taking these drugs, and they're not for everyone.

Doctors usually prescribe them only if your BMI is 30 or higher, or if it's at least 27 and you have a condition that may be related to your weight, like type 2 diabetes or high blood pressure.

Before you get a weight loss drug prescription, tell your doctor about your medical history. That includes any allergies or other conditions you have; medicines or supplements you take (even if they are herbal or natural) and whether you're pregnant, breastfeeding, or planning to get pregnant soon.

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Prescription weight loss pills, also called anti-obesity drugs or “diet pills�, are sometimes prescribed to a patient as an additional tool in the treatment for weight loss. Tools added to medication treatment usually include a plan for lower fat and calorie foods, as well as a regular exercise program.

Most weight loss drugs that suppress the appetite are known as anorexiants. Some weight loss drugs contain a stimulant medication and are classified as controlled substances by the Drug Enforcement Agency (DEA). In 2012, the FDA approved the first two new weight loss drugs in over a decade -- Belviq and Qsymia. Since that time, several newer weight loss medications have been approved, including Contrave, Saxenda, and Belviq XR. Patients who are overweight or obese with any health condition should consult with their physician prior to beginning a weight loss or exercise program.

There are very few proven choices in over-the-counter (OTC) or nonprescription medications for effective weight loss. One agent that is available without a prescription is Alli (orlistat), a lowerdose version of the prescription drug Xenical.

Many people who are trying to lose weight may attempt to use dietary supplements or herbal medications, but most of these products have not been adequately studied for effectiveness or safety and none are approved by the U.S. Food and Drug Administration (FDA) for weight loss. Check with a healthcare provider for advice before using herbal or dietary supplements for weight loss.

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How Much Weight Can I Lose with Diet Pills?

Prescription weight loss drugs may be an option for patients who have serious health risks, such as high blood pressure, type 2 diabetes, or high cholesterol and cannot control their weight with diet and exercise alone. Weight loss drugs should not be used as a substitute for healthful eating and a regular exercise program.

Over one year, patients using weight loss drugs may lose roughly 5% to 10% of their initial weight when used as part of a diet and exercise plan. However, for most weight loss drugs, if you have not lost at least 5% of your initial body weight after 12 weeks, it is unlikely that you will achieve and sustain clinically meaningful weight loss with continued treatment.

How Effective Are Weight Loss Drugs?

Weight loss drugs don't always work for everyone. It is usually recommended that one to two pounds of weight can be safely lost per week.

Weight loss drugs typically result in a 5% to 10% weight loss over a 12-month period when used as part of a diet and exercise plan.

For a patient weighing 200 pounds, this would translate into losing about 10 to 20 pounds over one year, which would fall within the safe guidelines for weight loss. While this amount of weight loss seems small, it may be enough to help lower blood pressure or have a positive effect on blood sugar.

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Who Should Use Weight Loss Drugs?

Generally, most overweight people should initially try to lose weight using diet and exercise. Prescription diet pills are used in more severe circumstances, when weight loss has not been successful and the patient has important health risks associated with being overweight or obese. However, diet and exercise should always be used in conjunction with prescription weight loss drugs.

Most prescription weight loss drugs note in the package labeling that a person should meet certain requirements, such as a specified body mass index (BMI) and/or have a serious medical risk before using the drug.

Weight loss drugs are usually indicated for obese patients with an initial body mass index (BMI) greater than 30 kg/m2 or overweight patients with a BMI greater than 27 kg/m2 in the presence of other risk factors (high blood pressure, type 2 diabetes, high cholesterol).

Examples of serious medical risks include: ➢ ➢ ➢ ➢ ➢ ➢

Type 2 diabetes.

High blood pressure.

High cholesterol.

Heart disease.

Stroke Risk.

Sleep apnea.

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Should I Try to Lose Weight If I Am Pregnant?

A certain amount of additional weight gain, and no weight loss, is currently recommended for all pregnant women, including those women already overweight or obese.

Weight loss drugs should not be used during pregnancy. All weight loss drugs fall under pregnancy category X and are contraindicated (meaning do not use) in pregnancy. Weight loss offers no potential benefit and may result in fetal harm during pregnancy. Talk to your doctor about how much weight you should gain during pregnancy, and how quickly.

Drugs tend to work via one or more of these mechanisms: ➢ Reduce appetite, making you feel fuller so that you eat fewer calories. ➢ Reduce absorption of nutrients like fat, making you take in fewer calories. ➢ Increase fat burning, making you burn more calories.

There are many drugs that help to lose weight such as: 1- Garcinia Cambodia Extract: ➢ It is a small, green fruit, shaped like a pumpkin. ➢ The skin of the fruit contains hydroxy citric acid (HCA). This is the active ingredient in garcinia Cambodia extract, which is marketed as a diet pill.

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➢ How it works: Animal studies show that it can inhibit a fatproducing enzyme in the body and increase levels of serotonin, potentially helping to reduce cravings.

Effectiveness: One study with 130 people compared garcinia against a dummy pill. There was no difference in weight or body fat percentage between groups.

A 2011 review that looked at 12 studies on garcinia Cambodia found that, on average, it caused weight loss of about 2 pounds (0.88 kg) over several weeks.

Side effects: There are no reports of serious side effects, but some reports of mild digestive problems.

Even though garcinia Cambodia may cause modest weight loss, the effects are so small that they probably won’t even be noticeable.

2- Hydroxy cut: Hydroxy cut has been around for more than a decade, and is currently one of the most popular weight loss supplements in the world.

There are several different types, but the most common one is simply called "Hydroxy cut."

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How it works: It contains several ingredients that are claimed to help with weight loss, including caffeine and a few plant extracts.

Effectiveness:

One study showed that it caused 21 lbs (9.5 kg) of weight loss over a 3-month period.

Side effects: If you are caffeine sensitive, you may experience anxiety, jitteriness, tremors, nausea, diarrhea and irritability.

Unfortunately, there is only one study on this supplement and no data on long-term effectiveness. More research is needed.

3- Caffeine: Caffeine is the most commonly consumed psychoactive substance in the world.

It is found naturally in coffee, green tea and dark chocolate, and added to many processed foods and beverages.

Caffeine is a well-known metabolism booster, and is often added to commercial weight loss supplements.

How it works: Short-term studies have shown that caffeine can boost metabolism by 3-11%, and increase fat burning by up to 29%.

Effectiveness: There are also some studies showing that caffeine can cause modest weight loss in humans.

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Side effects: In some people, high amounts of caffeine can cause anxiety, insomnia, jitteriness, irritability, nausea, diarrhea and other symptoms. Caffeine is also addictive and can reduce the quality of your sleep.

There really is no need to take a supplement or a pill with caffeine in it. The best sources are quality coffee and green tea, which also have antioxidants and other health benefits Caffeine can boost metabolism and enhance fat burning in the short term. However, a tolerance to the effects may develop quickly.

4- Orlistat (Alli) Orlistat is a pharmaceutical drug, sold over-the-counter under the name Alli, which has half of Xenical's dose and under prescription as Xenical.

How it works: This weight loss pill works by inhibiting the breakdown of fat in the gut, making you take in fewer calories from fat. Blocks your body from absorbing about a third of the fat you eat.

Effectiveness: According to a big review of 11 studies, orlistat can increase weight loss by 6 pounds (2.7 kg) compared to a dummy pill.

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Other benefits: Orlistat has been shown to reduce blood pressure slightly, and reduced the risk of developing type 2 diabetes by 37% in one study.

Side effects: This drug has many digestive side effects, including loose, oily stools, flatulence, frequent bowel movements that are hard to control, and others. It may also contribute to deficiency in fatsoluble vitamins, such as vitamins A, D, E and K. Rare cases of severe liver injury have been reported in people taking orlistat, but it's not certain that the drug caused those problems.

It is usually recommended to follow a low-fat diet while taking orlistat, in order to minimize side effects.

Interestingly, a low carb diet (without drugs) has been shown to be as effective as both orlistat and a low-fat diet combined.

Approved for long-term use.

What else you should know: You should be on a low-fat diet (less than 30% of your daily calories from fat) before taking orlistat.

Also, take a multivitamin at least 2 hours before or after taking orlistat, because the drug temporarily makes it harder for your body to absorb vitamins A, D, E, and K. Orlistat is the only drug of its kind that's approved in the U.S. All other prescription weight loss drugs curb your appetite.

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5- Raspberry Ketones Raspberry ketone is a substance found in raspberries, which is responsible for their distinct smell.

A synthetic version of raspberry ketones is sold as a weight loss supplement.

How it works: In isolated fat cells from rats, raspberry ketones increase breakdown of fat and increase levels of a hormone called adiponectin, believed to be related to weight loss.

Effectiveness: There is not a single study on raspberry ketones in humans, but one rat study using massive doses showed that they reduced weight gain.

Side effects: They may cause your burps to smell like raspberries.

6- Green Coffee Bean Extract Green coffee beans are simply normal coffee beans that haven't been roasted.

They contain two substances believed to help with weight loss, caffeine and chlorogenic acid.

How it works: Caffeine can increase fat burning, and chlorogenic acid can slow the breakdown of carbohydrates in the gut.

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Effectiveness: Several human studies have shown that green coffee bean extract can help people lose weight.

A review of 3 studies found that the supplement made people lose 5.4 more pounds (2.5 kg) than placebo, a dummy pill.

Other benefits: Green coffee bean extract may help lower blood sugar levels, and reduce blood pressure. It is also high in antioxidants.

Side effects: It can cause the same side effects as caffeine. The chlorogenic acid in it may also cause diarrhea, and some people may be allergic to green coffee beans Green coffee bean extract may cause modest weight loss, but keep in mind that many of the studies were industry sponsored.

7- Glucomannan Glucomannan is a type of fiber found in the roots of the elephant yam also called konjac.

How it works: Glucomannan absorbs water and becomes gel-like. It sits in your gut and promotes a feeling of fullness, helping you eat fewer calories.

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Effectiveness: Three human studies showed that glucomannan combined with a healthy diet, can help people lose 8-10 pounds (3.6-4.5 kg) of weight in 5 weeks.

Other benefits: Glucomannan is a fiber that can feed the friendly bacteria in the intestine. It can also lower blood sugar, blood cholesterol and triglycerides, and is very effective against constipation.

Side effects: It can cause bloating, flatulence and soft stools and can interfere with some oral medications if taken at the same time.

Studies consistently show that the fiber glucomannan, when combined with a healthy diet, can help people lose weight. It also leads to improvements in various health markers.

8- Meratrim Meratrim is a relative newcomer on the diet pill market.

It is a combination of two plant extracts that may change the metabolism of fat cells.

How it works: It is claimed to make it harder for fat cells to multiply, decrease the amount of fat that they pick up from the bloodstream, and help them burn stored fat.

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Effectiveness: So far, only one study has been done on Meratrim. A total of 100 obese people was placed on a strict 2000 calorie diet, with either Meratrim or a dummy pill.

After 8 weeks, the Meratrim group had lost 11 pounds (5.2 kg) of weight and 4.7 inches (11.9 cm) off their waistlines. They also had improved quality of life and reduced blood sugar, cholesterol and triglycerides.

Side effects: No side effects have been reported.

One study showed that Meratrim caused weight loss and had a number of other health benefits. However, the study was industry sponsored and more research is needed.

9- Green Tea Extract Green tea extract is a popular ingredient in many weight losses supplements.

This is because numerous studies have shown the main antioxidant in it, EGCG, to aid fat burning.

How it works: Green tea extract is believed to increase the activity of norepinephrine, a hormone that helps you burn fat.

Effectiveness: Many human studies have shown that green tea extract can increase fat burning and cause fat loss, especially in the belly area.

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Side effects: Green tea extract is generally well tolerated. It does contain some caffeine, and may cause symptoms in people who are caffeine sensitive.

Additionally, all of the health benefits of drinking green tea should apply to green tea extract as well.

Green tea and green tea extract can increase fat burning slightly, and may help you lose belly fat.

10- Conjugated Linoleic Acid (CLA) Conjugated linoleic acid, or CLA, has been a popular fat loss supplement for years.

It is one of the "healthier" trans fats, and is found naturally in some fatty animal foods like cheese and butter.

How it works: CLA may reduce appetite, boost metabolism and stimulate the breakdown of body fat.

Effectiveness: In a major review of 18 different studies, CLA caused weight loss of about 0.2 pounds (0.1 kg) per week, for up to 6 months.

According to another review study from 2012, CLA can make you lose about 3 lbs (1.3 kg) of weight, compared to a dummy pill.

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Side effects: CLA can cause various digestive side effects, and may have harmful effects over the long term, potentially contributing to fatty liver, insulin resistance and increased inflammation.

CLA is an effective weight loss supplement, but it may have harmful effects over the long term. The small amount of weight loss is not worth the risk.

11- Forskolin Forskolin is an extract from a plant in the mint family, claimed to be effective for losing weight.

How it works:

It is believed to raise levels of a compound inside cells called cAMP, which may stimulate fat burning.

Effectiveness: One study in 30 overweight and obese men showed that forskolin reduced body fat and increased muscle mass, while having no effect on body weight. Another study in 23 overweight women found no effects.

Side effects: There is very limited data on the safety of this supplement, or the risk of side effects.

The two small studies on forskolin have shown conflicting results.

It is best to avoid this supplement until more research is done.

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12-Bitter Orange / Synephrine A type of orange called bitter orange contains the compound synephrine.

Synephrine is related to ephedrine, which used to be a popular ingredient in various weight loss pill formulations.

However, ephedrine has since been banned as a weight loss ingredient by the FDA because of serious side effects.

How it works: Synephrine shares similar mechanisms with ephedrine, but is less potent. It can reduce appetite and significantly increase fat burning.

Effectiveness: Very few studies have been done on synephrine, but ephedrine has been shown to cause significant short-term weight loss in many studies.

Side effects: Like ephedrine, synephrine may have serious side effects related to the heart. It may also be addictive.

Synephrine is a fairly potent stimulant, and probably effective for weight loss in the short term. However, the side effects can be serious, so this should only be used with extreme caution.

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Prescription Medication: Additionally, there are many prescription weight loss pills that have been shown to be effective.

The most common ones are Contrave, Phentermine, and Qsymia.

According to a recent 2014 review study, even prescription weight loss pills don't work as well as you would hope.

On average, they may help you lose up to 3-9% of body weight compared to a dummy pill Keep in mind that this is only when combined with a healthy weight loss diet. They are ineffective on their own, and hardly a solution for obesity. Not to mention their many side effects.

Are weight-loss drugs worth trying?

Newer medications, which may be safer than earlier drugs, have expanded the options for treating obesity.

Obesity is now considered more than a risk factor for other conditions; it's a disease itself. It has been the subject of intense scientific and medical research to develop effective treatments.

But the quest has been elusive.

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Four medications approved by the FDA since 2012—Qsymia (phentermine and topiramate), Belviq (lorcaserin), Contrave (naltrexone and bupropion) and Saxenda (liraglutide)—have added to the options for treating obesity, says Dr. Lee Kaplan, who directs the Obesity, Metabolism, and Nutrition Institute at Harvard-affiliated Massachusetts General Hospital.

"We now have six FDA-approved drugs, but that is a tiny percentage of the number available to treat hypertension and other chronic diseases, so we need even more options to treat obesity most effectively."

Will the newer drugs help you?

Like older medications, the new drugs are best used as part of a comprehensive weight-loss program that includes close monitoring by an experienced physician. The approved drugs are usually prescribed for people with a BMI higher than 30, especially if they have other conditions such as type 2 diabetes, high blood pressure, joint problems, or sleep apnea, which can often be alleviated by losing weight.

Not everyone responds the same way to any given drug. A few people may lose a great deal of weight on a particular drug, while others may lose little or none. "At present we have no way to predict this response in advance," Dr. Kaplan says.

Fortunately, however, if you don't respond to one drug, you may do well with another. It often requires trying multiple medications to find the right one for each person.

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The weight-loss drugs won't melt off the pounds overnight.

When they are successful, they result in an average weight loss of about 5% over a period of six to 12 months. However, even that modest weight loss can improve your health and reduce your risk of heart disease, stroke, and diabetes.

Are weight-loss drugs safe?

You may remember some disturbing reports about previous weight-loss medications. Dexfenfluramine and fenfluramine were taken off the market after they were linked to heart valve damage. Sibutramine (Meridia) was removed after it was linked to heart attack and stroke in people at highest risk for them.

The options on the market today come with their own cautions.

The ingredient phentermine—a component of Adipex-P, Ionamin, and Qsymia—isn't usually recommended for people who have high blood pressure or other heart conditions.

Topiramate, another component of Qsymia, has been linked to an increased risk of birth defects, so women who take it should take special precautions not to get pregnant.

If a drug helps you lose 5% of your weight within a few months without side effects, you will likely want to continue it. But medications are not a substitute for lifestyle changes. They work best when used as part of a broader medical weight-loss program. They should be just one part of a lifelong plan that includes a healthy diet, regular exercise, adequate sleep, and stress reduction.

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Which medication to choose?

Some weight-loss medications contain drugs used to treat other conditions. You may want to consider a "dual-purpose" medication if you have the following: ➢ Type 2 diabetes: You might want to try liraglutide (Saxenda), which may lower your blood sugar. ➢ Migraines: If you're a migraine sufferer and don't intend to get pregnant, you might consider Qsymia. One of its components, topiramate, is approved for treating migraines and seizures. ➢ Depression: Contrave contains bupropion, an antidepressant. It may elevate your mood, which can aid weight loss.

It's not the end, It is a new start in a new field, It's the universe of Nutrition

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