zinc

Healthy Lifestyle Tip ~ Healthy Nails are Indicators of a Healthy You

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According to Healthline.com there are 8 vitamins and nutrients that help build healthy nails.

  1. Biotin ~Biotin-rich foods and supplements may help strengthen your brittle fingernails. A few small studies support biotin supplement use to that effect.One study in 35 people with brittle fingernails found that 2.5 mg of biotin per day for six weeks to seven months improved symptoms in 63% of participants. Biotin is most concentrated in organ meats such as liver, but can also be found in egg yolk, dairy products, yeast, salmon, avocado, sweet potato, nuts, seeds and even cauliflower.
  2. Other B Vitamins ~ Other B vitamins are also important for nail health. Vitamin B12 plays a role in iron absorption, as well as the development of red blood cells. Both iron and B12 are necessary for keeping nails strong and healthy. A deficiency in vitamin B12 can result in entirely blue nails, bluish-black pigments with wavy longitudinal dark streaks and brownish pigmentation (5Trusted Source, 6Trusted Source). Likewise, folate, or vitamin B9, is important for nail growth and health by contributing to red blood cell formation and the development of new cells.
  3. Iron ~ Iron composes the center of red blood cells, which carry oxygen to your organs and every cell in your body — including your nails. Your body absorbs the iron found in animal foods, such as beef, chicken, fish and eggs, better than that in plant foods like dark green leafy vegetables, peanuts, seeds, beans and other fortified food. However, eating a food rich in vitamin C together with a plant-based iron food source improves absorption. For example, eating oranges and strawberries alongside a spinach salad with beans and seeds improves your iron absorption.
  4. Magnesium ~ Magnesium is a mineral involved in over 300 reactions in your body, including protein synthesis, which is required for nail growth. Whole grains, specifically whole wheat, are a rich source of magnesium. Dark green leafy vegetables, as well as quinoa, almonds, cashews, peanuts, edamame and black beans, are good sources, too.
  5. Protein ~ Nails are primarily made of a fibrous structural protein called keratin. This is what gives nails their strength and resilience. It also protects your nails from damage or stress. Eating enough protein through your diet is essential for boosting keratin production and thus creating strong nails. Protein can be found in animal foods like meat, poultry, fish, eggs and dairy, as well as plant foods, such as soy, legumes, beans, lentils, nuts, seeds and whole grains.
  6. Omega 3 Fatty Acids ~ Omega-3 fatty acids can help lubricate and moisturize your nails, giving them a shiny appearance. Fatty fish like salmon, trout, mackerel, tuna and sardines top the charts with omega-3s, but they can also be found in walnuts, soy, eggs, chia seeds, flaxseeds and fish and flaxseed oil.
  7. Vitamin C ~ Vitamin C is essential for the production of collagen, a protein that gives shape, strength and integrity to many tissues and is the building block of fingernails, hair and teeth.
  8. Zinc ~ Zinc is required for many reactions in your body, including the growth and division of cells. Nails are made up of a type of cell that grows and divides rapidly. Because of this fast production, a steady supply of zinc is needed to promote the healthy growth of nails. Animal proteins like beef, poultry, fish and eggs are rich sources of zinc. However, soy, chickpeas, black beans, nuts (such as almonds and cashews) and seeds also contain it.

Healthy Lifestyle Tip

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What Supplements Should  You 30Take if You’re a Vegetarian?

I asked the Google AI program Barb that question. Here is Bard’s response:

Here are the three most important supplements to take if you’re a vegetarian:

  • Vitamin B12: Vitamin B12 is essential for the production of red blood cells and the function of the nervous system. It is not found naturally in plant foods, so vegetarians need to get it from supplements or fortified foods.
  • Omega-3 fatty acids: Omega-3 fatty acids are essential fats that have many health benefits, including heart health, brain health, and immune function. They are found in fish, but vegetarians can get them from plant sources such as flaxseeds, chia seeds, and walnuts. However, it can be difficult to get enough omega-3s from plant sources alone, so some vegetarians may benefit from taking a supplement.
  • Calcium: Calcium is important for bone health. Vegetarians can get calcium from plant sources such as leafy green vegetables, beans, and fortified foods. However, some vegetarians may not get enough calcium from their diet, so they may benefit from taking a supplement.

In addition to these three supplements, vegetarians may also want to consider taking a multivitamin or mineral supplement to ensure they are getting all the nutrients they need. It is always a good idea to talk to your doctor before starting any new supplements.

Here are some other supplements that vegetarians may consider taking:

    • Iron: Iron is important for carrying oxygen in the blood. Vegetarians can get iron from plant sources such as lentils, beans, spinach, and fortified cereals. However, some vegetarians may not get enough iron from their diet, so they may benefit from taking a supplement.
    • Zinc: Zinc is important for immune function and wound healing. Vegetarians can get zinc from plant sources such as beans, lentils, nuts, and seeds. However, some vegetarians may not get enough zinc from their diet, so they may benefit from taking a supplement.
    • Iodine: Iodine is important for thyroid function. Vegetarians can get iodine from plant sources such as seaweed, iodized salt, and dairy products. However, some vegetarians may not get enough iodine from their diet, so they may benefit from taking a supplement.

It is important to note that these are just general recommendations. The specific supplements that you need will depend on your individual dietary needs. It is always a good idea to talk to your doctor before starting any new supplements.

Healthy Lifestyle Tips

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Are You Getting Sufficient Micronutrients?

Nearly 30 vitamins and minerals that your body cannot manufacture in sufficient amounts on its own are called “essential micronutrients.” British sailors learned centuries ago that living for months without fresh fruits or vegetables—the main sources of vitamin C—caused the bleeding gums and listlessness of scurvy, a disease that often proved fatal. Even today in many low-income countries, people frequently suffer from a variety of nutrient-deficiency diseases.

True vitamin and mineral deficiencies—in which the lack of a single nutrient leads directly to a specific ailment—are rare in the United States because our extensive supply of inexpensive food, and the fortification of many common foods with some key nutrients. However, eating less than optimal amounts of important vitamins, minerals, and other compounds can still contribute to a number of major illnesses, such as heart disease, type 2 diabetes, cancer, and osteoporosis. The best way to get vitamins and minerals is from a well-rounded diet, with plenty of fruits, vegetables, legumes, whole grains, and lean sources of protein, along with healthy fats, such as nuts and olive oil. “You should ideally try to meet your vitamin and mineral needs through your diet rather than supplements,” says Dr. Howard D. Sesso, associate professor of medicine at Harvard Medical School

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Health Tip of the Day ~ Watermelon is so Good for You

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Watermelon Packs a Health Punch

Though it lacks protein and iron, the nutritional value of watermelon shouldn’t be underestimated. It also lacks fat, sodium and cholesterol and is American Heart Association Heart-Check Certified. Even watermelon seeds have benefits, with magnesium, iron, healthy fats and zinc. Even more impressive, it has 170 milligrams of potassium, an essential mineral that supports nerve and muscle function, and the fluid balance in your body. And in addition to vitamin C, it contains good amounts of vitamin A. Disease-fighting antioxidants in watermelon like lycopene and cucurbitacin E, may help protect you from diseases such as cancer or diabetes. Lycopene also gives watermelon its red color.

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Today’s Health Tip ~ Tips to Boost Your Immune System

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6 Tips to Boost Your Immune System

  1. Get Enough Sleep ~ Sleep is a necessity, not a luxury. The best thing you can do is make sure you’re getting 7 to 8 hours of quality sleep every night.
  2. Be Active ~ Make regular exercise a part of your life. A good goal is 30 to 45 minutes a day at least 5 days a week.
  3. Find your Special Place ~ You can help manage stress by doing something you like or going somewhere that relaxes you. For example, getting outside and into nature can be a great way to stop, breathe, and rebalance yourself.
  4. Be Mindful ~ A lot of us think we’re supposed to be busy all the time, but that’s not really good for us. It can be hard to just shut it off, so you need to retrain yourself to think a different way. Try to be aware of when you’re about to short-circuit. When it comes, take a step back.
  5. Eat Right ~ A healthy, balanced diet gives your body the nutrients it needs to work the way it should. Your eating plan should include protein with each meal — like fish, chicken, tofu, or beans. Get a variety of fruits and vegetables too.
  6. Go With Natural Sources ~ If you feel like you’re coming down with something, you don’t need to take supplements to give your immune system a boost. Instead of vitamin C tablets, opt for tea with ginger or honey. As we get older, our ability to fight off germs can fade a bit. If you notice that you’re getting colds more often, try getting more zinc into your diet. You can get it from things like seafood and beans.

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Today’s Health Tip ~ What Foods Will Thicken Your Blood?

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Vitamin K, calcium and zinc are all necessary for the reactions in your body that cause blood to thicken and clot, so eating foods rich in these nutrients may be beneficial for thickening your blood. While nutrient deficiencies can make thin blood more likely, a number of other health conditions could also cause this condition. In these cases, food alone won’t thicken your blood, so speak with your doctor if you’re worried your blood might be thin to get to the bottom of the problem.

  1. Foods rich in Vitamin K – Cooked leafy green vegetables are among the best sources of vitamin K. A 1/2-cup serving of cooked kale provides 664 percent of the daily value for vitamin K. The same amount of cooked spinach or mustard greens will also give you more than 500 percent of the DV, and beet greens, collards, turnip greens, Swiss chard and dandelion greens have more than 100 percent of the DV per serving.
  2. Foods high in calcium – Adults need at least 1,000 milligrams of calcium per day. Dairy products are among the best sources. A cup of lowfat milk provides 31 percent of the DV, and the same amount of nonfat plain yogurt has 49 percent of the DV. Each ounce of nonfat mozzarella contains 29 percent of the DV. Other foods with smaller amounts of calcium include canned fish, almonds, broccoli, green leafy vegetables, tofu and okra.
  3. Foods rich in zinc – Women need at least 8 milligrams of zinc per day, and men require at least 11 grams. Seafood is one of the best sources, with a 3-ounce serving of oysters providing 445 percent of the DV and the same amount of crab or lobster offering more than 40 percent of the DV. Beef and lamb contain more than 30 percent of the DV per serving, and pork has about 28 percent of the DV per serving. Other foods that provide small amounts of zinc include nuts, seeds, beans, mushrooms, spinach and chicken.

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Today’s Health Tip ~ How Does Good Nutrition Help With Wound Healing?

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Good Nutrition Helps With Wound Healing

Eating well during wound healing can help your body heal faster and fight infection. To heal, you need more calories and more nutrients like protein, fluids, vitamin A, vitamin C, and zinc. Wounds heal faster when you get enough of the right foods. In general, your body needs more calories (energy from food) while your wounds heal. Each day, try to eat foods from a variety of sources.

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Today’s Health Tip ~ Do You Need More Collagen

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Our bodies gradually make less collagen as we age, but collagen production drops most quickly due to excess sun exposure, smoking, excess alcohol, and lack of sleep and exercise. With aging, collagen in the deep skin layers changes from a tightly organized network of fibers to an unorganized maze. Environmental exposures can damage collagen fibers reducing their thickness and strength, leading to wrinkles on the skin’s surface.

Foods to boost collagen production

    • Several high-protein foods are believed to nurture collagen production because they contain the amino acids that make collagen—glycine, proline, and hydroxyproline. [6] These include fish, poultry, meat, eggs, dairy, legumes, and soy.
    • Collagen production also requires nutrients like zinc that is found in shellfish, legumes, meats, nuts, seeds, and whole grains; and vitamin C from citrus fruits, berries, leafy greens, bell peppers, and tomatoes.

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Today’s Health Tip ~ Choose Whole Grain Breads

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Whole Grain Breads are Part of a Healthy Diet

Make your diet a bit healthier by choosing whole grain bread in place of traditional refined grain bread.Refined grains have been associated with many health issues. Whole grains, on the other hand, have been linked to a variety of health benefits, including a reduced risk of type 2 diabetes, heart disease, and cancer.They’re also a good source of:

    • fiber
    • B vitamins
    • minerals such as zinc, iron, magnesium, and manganese.

Make sure to read the label to ensure that your bread is made with whole grains only, not a mixture of whole and refined grains. It’s also preferable that the bread contains whole seeds or grains.

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