Antioxidants: Everything You Need to Know to Fight Against Diseases (with picture)

Antioxidants exist in foods in forms vitamin, minerals, and other compounds. They are important for your health in terms of preventing diseases, reducing effects of aging, and boosting your immune health.

There are thousands of antioxidants compound out there, but the most common ones are as following:

• Vitamin A
• Vitamin E
• Vitamin C
• Beta-carotene
• Lutein
• Lycopene
• Manganese

Also Read: Vitamin D: Everything You Need to Know to Live Healthy

Why you need antioxidants

Studies show that foods rich in antioxidants are associated with longevity and good health. Antioxidants can help your body fight against diseases (TWEET IT). The most important roles of antioxidants are as below:

Neutralizing the effects of free radicals

Oxygen and sun are must for your body. But when your body uses oxygen, get exposure to UV rays, smoke, and other radiation, reactive oxygen species (ROS), also known as free radicals, are produced in your body. Free radicals are bad for your health because they can damage your healthy cells.

Reducing aging effects

As you get older, your skin starts to degrade. It loses its elasticity and thin out. But there are some conditions that can accelerate your skin’s aging. The main culprit for premature skin aging is free radicals.

And when it comes to skin health antioxidants are supreme. If you take antioxidant rich foods regularly, you can reduce aging effects as well as risk of skin cancer.

Preventing cardiac disease

Oxidation, the addition of oxygen to low-density lipoproteins, leads to the build-up of fatty plaque in artery walls, which can block blood flow to the heart.

A study shows that those who consume high amounts of fruits and vegetables have lower rates of heart disease and stroke. And this is mainly for the role of antioxidants. Nuts are also good for cardiovascular health.

Antioxidants also repair the innermost layer of the arteries, which lower the risk of heart attacks. So foods that are rich in antioxidants should be in your everyday diets.

Reducing the risk of cancer

Studies have showed that free radical damage is associated with cancer development. But antioxidants can help your body prevents cancer development.

Research data also indicate that if cancer cell is developed in one’s body, then antioxidants can accelerate cancer’s spread.

Boosting immune system

As you know that a healthy immune system help you defense against germs. Good immune system helps your body prevent infection and various types of diseases.

But how will you boost your immune system?

Fruits and vegetables rich in antioxidants are in the rescue. Antioxidants like vitamin C and vitamin E increase the production of white blood cells, natural killer cells, and antibodies.

Taking sufficient amount of antioxidants you can decrease incidence of some preventive health problems including cancer as well as flus and colds.

How much antioxidants you need

There is really no recommended daily amounts for antioxidants. But experts suggest that you consume a varied diet with at least 5 servings of fruits and vegetables every day and 6-11 portions of grains per day. 

You should take antioxidants from foods. And you should avoid supplements.

But you should take certain antioxidants as the following amounts:

Vitamin A: men need 3,000 IU, women need 2,300 IU, pregnant and breastfeeding mothers need 2,500 IU and 4,300 IU, respectively. And children aged 1-3 years need 1, 000 IU while children aged 4 years and above need 1,300 IU.

Vitamin C: for adults, the recommended dose is 65 to 90 mg a day, and upper limit is 2,000 mg a day. Children aged 1 day to 8 year need 15 to 50 mg vitamin C daily.

Vitamin E: recommended daily allowance of vitamin E for children aged 1-3 years is 6 units, 4-8 years is 7 units, 9-13 years is 11 units, and 13 years and older is 15 units.

Best sources of antioxidants

When it comes to sources of antioxidants, your everyday diet comes first. You should choose foods over supplements.

Here are some of my top recommendations:

Tomatoes

Tomatoes have numerous health benefits including improved eye sight, reduced blood pressure, relief from diabetes, skin problems, decrease cholesterol levels, prevent aging, and reduce risk of cancer.

Most important antioxidants of tomatoes include vitamin A, vitamin c, and lycopene.

Berries

Berries contains phytonutrient called ellegic acid. Studies have shown that people who take foods high in ellagic acid are three times less likely to develop cancer as compared to those who don’t consume enough ellagic acid.

And other antioxidants in berries can help you fight against cancer and chronic diseases. Major nutrients of berries include vitamin C, vitamin A, Folate, Flavonoids, and Ellagenic acid.

The most antioxidant-rich berries include blueberries and strawberries.

Kidney beans

Kidney beans are rich in many essential nutrients including antioxidants. If you eat beans, you can lower the risk of colon cancer, reduce blood cholesterol, and control blood sugar levels.

One-half cup of kidney beans contains around 13,000 antioxidants. And the good news is that bean is available throughout the year.

Kale

Kale is an antioxidant-rich-food. It has great amounts of vitamin A, vitamin C, lutein, flavonoids, and beta-carotene.

One cup of the veggie has 206% of your daily recommended dose of vitamin A and 134% of your daily recommended dose of vitamin C.

Studies have shown the contribution of kale in lowering the risk of various types of cancer including cancer of bladder, breast, colon, ovary, and prostate.

Walnuts

 

Walnuts are best-known for their contribution to brain health. But they are also great when it comes to antioxidants.

Just one ounce of walnuts is loaded with sufficient amount of antioxidants good at fighting free radicals.

A study reported that walnuts have higher quality of antioxidants than other nuts. Walnuts hold the largest amounts of antioxidants, as compared to other nuts. The study suggests that these fruits can lower cardiovascular disease, cancer, and other free-radical-based diseases.

Coffee

Coffee is a good source of disease-fighting antioxidants. It can reduce the risk of cancer, type 2 diabetes, and Parkinson’s diseases.

Coffee has more antioxidant activity than green tea and cocoa. Scientists have identified about 1,000 antioxidants in coffee beans. It is estimated that American adults consume about 1,200 milligrams of antioxidants daily from coffee.

Barley

One great source of antioxidants is barley which contains beta carotene, vitamin C, vitamin E, selenium, and the enzyme SOD.

Eggs

Eggs are also loaded with the amazing nutrients. A study shows that a single egg contains at least twice as many antioxidant properties as an apple.

Antioxidants in eggs can reduce heart diseases.

Conclusion

Among the all good news, there is a bad news. And the bad news is that if you have not a healthy lifestyle, you will not be benefited by antioxidants foods well. 

So the solution is that you should reduce the intake of sugar, do regular exercise, manage stress, avoid smoking, and get enough sleep to get help from antioxidants.


Do you have any query regarding this article? If one, let me know in the comment.

Vitamin D: Everything You Need to Know to Live Healthy

When it comes to vitamin D, you need to know a lot about it. This nutrient is a fat-soluble vitamin that can affect about 2,000 genes in your body. It is also known as “sunshine vitamin” as it’s produced in your skin in response to sunlight.

This vitamin has several important functions in your body. One of the most important role it plays is in the absorption of calcium and phosphorous, keeping your bones and teeth healthy, letting your immune system function well, and helping in resistance against some diseases like osteoporosis (fragile bones).

What Roles vitamin D plays

The main functions of vitamin D are as following:

• Maintains skeletal and dental health 
• Keeps your nervous system functional
• Helps immune system work properly 
• Improves mental and brain health 
• Maintains good metabolic health
• May prevent cancer, heart disease, and other diseases

Results of  Vitamin D deficiency

Vitamin D deficiency is a very common health problem in developed countries including the USA. Many people think that their everyday foods contain enough vitamin D to avoid deficiency. But they are really wrong and actually suffer from deficiency as foods contain very little amount of this nutrient.

How your will know if you’re vitamin D deficient? You can be sure via blood testing but there obviously a number of signs and symptoms to figure out if you are likely to deficient. Sign and symptom include:

 

•     Depression 
•     Overweight
•     Bone ache
•     Head sweating
•     Gut trouble

If you suffer from any of them, you should test your blood to know if you have vitamin D deficiency.

Following are the possible health conditions related to vitamin D deficiency:

• Osteoporosis (bone fracture)
• Autoimmune diseases
• Cardiovascular disease
• Respiratory infections and flu
• Multiple sclerosis
• Schizophrenia
• Dementia
• Fibromyalgia
• Type 2 diabetes
• Colorectal, breast, and prostate cancers

How much vitamin D you need

You blood test result disclose if you are vitamin D sufficient or deficient. And if yours is under 12 ng/mL you are deficient whereas above 20 ng/mL is considered as sufficient.

Following are the recommended amount of vitamin D intake (detailed):

• Infants (1-12 months) need 400 IU
• Children and adults (1-70) require 600 IU
• Elderly and pregnant or lactating women need 800 IU

Results of excess vitamin D intake

You may hesitate to take vitamin D thinking that it may cause toxicity. The reality is that in rare cases you may experience some problems related to this vitamin’s toxicity if you take very high dose for long time (more).

So do not think of its side effects or overdose related health problems. Just ensure that you take the sufficient amount of it.

Sources of vitamin D

Although your foods may contain some vitamin D, the best source of vitamin D is sunshine.  

Sunshine

When your skin gets exposure to UV radiation from the sun, vitamin D is formed in the skin. And sunlight is the best source of vitamin D.

But the question is – how long should you get exposure to sunshine to get the required amount of the vitamin?

This is actually a tricky question. The amount of sunshine exposure needed for adequate amount of the vitamin varies from person to person, time to time, and location to location. For example, people with darker skin need longer exposure to sun to get the same amount of vitamin D compared to white people and in winter you need to get exposure to sunshine for longer compared to in summer.

The easier answer is in winter you need to sunbathe for 30-45 minutes while in summer 10-15 minutes of sun exposure is enough. The larger part of your skin gets exposure to sunlight, the quicker you get the vitamin. And it is better to get exposure to sun in the morning while you walk.

Food sources

Very few foods contain good amount of vitamin D.

Food sources of vitamin D include:

•     Cod liver oil: 500 IU (12 mcg) in 1 teaspoon (5 g)
•     Salmon: 447 IU (11 mcg) in 85 g
•     Tuna, canned in water: 154 IU (4 mcg) in 85 g
•     Beef liver: 42 IU (1 mcg)
•     Whole egg: 41 IU (1 mcg)
•     Mushroom: 375 IU per mushroom (84 g)

And there are some good vitamin D supplements available on market. Most of the good companies supply 1 year packages with very low price. So, if you want to take supplements, you can buy it from amazon.

Conclusion

In short words, I would like to say that vitamin D is a most important nutrient that everyone need. And sunbathing is enough for most us to get the everyday required amount of the vitamin.

But if you are not able to get exposure to sunshine for adequate vitamin D, you should be a bit smart to choose your foods. And if you are deficient of vitamin D, you can take supplements.


I would like to hear feedback from you in the comment. And if you have any queries let me know.

Do Weight Loss Pills Really Work? A Research-Based Review

So, you are here to know advantages and disadvantages of different weight loss pills as well as some tips on weight loss that really work safely, right? 

Ok, let’s start the journey…

 A short statistics:

In the United States, more than 60 percent of adults are overweight (More). Although experts agree that making lifestyle changes is the basis for achieving long-term weight loss, most people turn to weight loss pills. Because they see making diet and lifestyle changes very difficult. 

Taking weight loss supplements is common in the United States. Around 15 percent of adults in U.S. use pills for weight loss and Americans spend about $2 billion a year on weight loss pills (More). 

So, here is my review of different supplements that you may hear of before.

Rooibos tea

There is a connection between tea and weight loss. And when it comes to rooibos tea, weight loss is much easier.

Rooibos tea is particularly good at helping you lose body fat effectively because it is:


1. Low in calories – you need not to add extra sugar that reduce your caloric intake.

2. Naturally sweet – this drink is naturally sweet, which is helpful for weight loss as well as your overall health.

It is also good news that along with weight loss effects, rooibos tea can relieve various skin conditions like eczema, sunburn, rashes, and dry skin. In severe skin conditions, you can apply it directly to the spots to get better results.

Synephrine

Bitter oranges contain synephrine that can work to suppress appetites and increase metabolism. And taking synephrine daily, you can reduce some weight as it has fat burning effects.

Garcinia cambogia

This fruit, especially its skin, contains hydroxycitric acid which has fat decreasing and craving reducing effects.

How it works: studies shows that hydroxycitric acid can inhibit a fat producing enzyme in your body and reduce cravings for foods.

Effectiveness: a study has shown that garcinia cambogia intake can help in weight loss of about 1 pound in 6 weeks.

Side effects: you may experience moderate digesting problems if you take it longer.

Takeaway: though it has weight loss effects, it takes very long time to lose expected amount of weight.

Glucomannan

You can find it everywhere in the world. And it is a hugely used herb that has various health benefits, including diabetes and blood sugar control, and weight loss.

Glucomannan helps you feel fuller for longer, reducing craving for foods. And if you take it on a regular basis, you can stop accumulation of fat in your body.

It can result in some mild side effects, like bloating, flatulence, and diarrhea.

Forkolin

This hugely used herb can decrease your fat mass as well as muscle mass. 

Forskolin can raise levels of cMPA, a compound of cells, which can stimulate fat burning and weight loss. Studies found that it is able to reduce body fat and increase muscle mass. 

It is not without its downside; you may experience some health conditions. So whenever you notice any problems, stop taking it and talk to you physician.

Meratrim

Meratrim is a recent add to weight loss supplements. It has some cool ingredients that can burn fat.

Some of the most important ingredients of the weight loss pills are Sphaeranthus indicus extract, Garcinia managostana, green tea extract, and L-carnitine.  

Sphaeranthus indicus extract can help control lipids and blood sugar levels.

Garcinia mangostana has anti-inflammatory, anti-bacterial, and anti-oxidant effects which are helpful for overweight people. And increased C-Reactive Protein (CRP) contributes to obesity. Reducing CRP levels may help you get rid of some fat. Fortunately, garcinia mangostana has effect of decreasing  CRP levels, which is useful for weight management.

L-Carnitine increases the effects of functions of metabolism by improving fatty acid transportation within cells. And such L-Carntine increases the rate at which fat is burned. It can also reduce muscle damage during exercises.

Green tea extract contains camellia sinesis, an herbal item, which is well known for reducing fat in blood.

How the supplement works: the manufacturer of the product claims that if taken twice 30 minutes before foods it can decrease the amount of fat that cells pick up from the bloodstream, and helps the cells burn the stored fat.

Effectiveness: a study showed that people who took meratrim along with 2000 calorie diet had lost 11 pounds in 8 weeks.

Side effects: people who take meratrim can experience nausea, vomiting, headaches, and high blood pressure. Someone with severe health conditions like heart problem, kidney disease, and high blood sugar should avoid it.

Takeaway: you will not be benefited by the supplement if you are not able to reduce caloric intake level to around 2000 kcal. Moreover, you need to do some physical exercises like walking, running, and swimming. 

Conjugated linoleic acid (CLA)

Meat and dairy products contain good amount of conjugated linoleic acid (CLA). This type of fatty acid can benefit overweight people.



 Though there is no good evidence of its effectiveness in weight loss, many weight loss fills include this ingredient.

Grass fed animals are great sources of CLA. You can eat meat and dairy products from grass-fed animals regularly to get enough CLA, which can help you lose some weight. And some mushrooms also contain some CLA.

Possible side effects are fatty liver, insulin resistance, and increased inflammation in rare cases.

PhenELITE as weight loss pills

The makers claim that their product can:

• Help rapid fat losses, boost your metabolism, and allow you to lose about 15 founds quickly and safely!

• Break away stubborn fat calls

• Enhance energy and suppress appetite, which minimize food cravings to help you achieve your weight loss goals faster.

Manufacturer also claims that the product is made in a strict GMP and FDA certified laboratory, which is why it is able to be 100% effective in body weight loss.

Ingredients for PhenELITE

The first and most effective component of the weight loss fill is Raspberry Ketone. Tweet It 

And Raspberry Ketone is a natural substance, found in blackberries, cranberries, Kiwis, and other processed foods, that gives raspberries their powerful aroma and flavor.

Raspberry ketones became popular for their weight loss effects.

In most weight loss supplements, raspberry ketones are used synthetically made in an industrial process.

Researchers argue that raspberry ketones can boost your metabolism. And they can make your isolated fat cells break down fat and release adiponectin.

African mango extract in the supplement can work as appetite suppressant.

Gracinia cambogia is a natural extract that is a useful ingredient of PhenELITE. It helps you prevent the storage of carbohydrates as fat, which can prevent weight loss. And this ingredient can also promote fat burning in your body.

This supplement also contains Green tea extract that is a good choice for weight loss. It is useful in boosting the metabolism and its antioxidants can promote burning.

Green coffee bean extract included in the supplement is one of the most popular fat loss ingredients. It can help you lose weight effectively.

And apple cider vinegar in PhenELITE’s formula can lead to small amount of weight loss if you consume it daily. A study has shown that those who took the apple cider vinegar for three months lost 1 to 2 pounds more than their water counterparts.

This is not a complete list of the ingredients. And combination of different ingredients in the supplement works together to lose body fat.

How PhenELITE works: its formula is natural ingredients that help your body shed some fat. Some of the ingredients in the formula have a little fat burning effect. The supplement mainly works by boosting your metabolism and suppressing appetite.

Warnings

Don’t take more than 2 capsules a day, preferably one in the morning and another is at night 30 minutes prior to foods intake. Occasionally you may experience side effects like vomiting, jitters, dizziness, nausea, and feeling sick. But if you have any severe health conditions, consult your doctor.

Moreover, some ingredients, such as caffeine and Naringin, in the supplement can cause problems like increased heart rate, heart palpitations, dehydration, and insomnia.

Alli as weigh loss pills

Alli (orlistat) is not an herbal supplement, it is a pharmaceutical drug made by a famous company, named GlaxoSmithKline (GSK). It inhabits your body from fat absorption, leading to weight loss.

And it is the over-the-counter version of orlistat which is used to manage obesity. FDA approved the drug in 1999 to be used for long-term obesity management.

How Alli work: in short, this medicine prevents your body from absorbing dietary fat by blocking lipase, an enzyme in the gut (More).

Effectiveness of Alli: the Swedish XENDOS study conducted a research on 3,305 overweight people. And they were divided into two groups – one group was given 120 mg of orlistat (Alli) three times daily and another group was given placebos.

During the first year orlistat given group lost 23.3 pounds, while the placebo group lost 13.6 pounds.

Moreover, Alli is helpful in reducing type 2 diabetes risk, cholesterol level, and blood pressure (More). 

Side effects: Alli (orlistat) may cause some very mild health conditions like flatulence, frequent bowel movements, and oily stools. It may also lead to deficiency in fat-soluble vitamins, such as vitamins A, D, E, and K.

Takeaway: Alli is one of the most effective weight loss pills that work better with no severe side effects. It is most used drug for overweight people around the world. To get better results out of this drug you should also lower your caloric intake along with some physical activities. Do not take more than 3 capsules a day.

Conclusion

To speak the tooth, there are no shortcuts to weight loss. You need to be consistent and maintain balanced diet, lower caloric intake, take healthy life style, and engage in some physical activities. 

Then you may take a pill like Alli or PhenELITE to accelerate body weight loss process. You can buy these products from online shops like Amazon
.

Pay special attention when it comes to buying supplements as most of the pills on market are risky. And unfortunately, many pills or supplements even do not work at all.

You should not take any weight loss pills unless you can change your life style and food choices. 

Moreover, people who have medical conditions like high blood pressure, diabetes, and heart disease should not take weight loss pills without talking with their health care provider.

Let me know your experience of weight loss pills and supplements intake in the comment, if any. And don't forget to share feedback regarding the article in the comment.