Spotlight on Vitamins Supplements : Vitamin B12 Supplement

Vitamin B12
Like the other B vitamins supplements, vitamin B12 is important for metabolism. This vitamin supplement helps in the formation of red blood cells and in the maintenance of the central nervous system.
Vitamin B12 is the one vitamin that is available only from fish, poultry, meat or dairy sources in food.

How Much Vitamin B12 Supplement Does One Need :
2.4 mcg of Vitamin B12 Supplement for adults and 2.6 - 2.8 mcg of Vitamin B12 Supplement for women who are pregnant or lactating.
Children need .9 - 2.4 mcg of Vitamin B12 Supplement per day.

Vitamin B12-rich Fruits :
Vitamin B12 is the one vitamin that is available only from fish, poultry, meat or dairy sources in food.
Vitamin B12-rich Vegetables :
Vitamin B12 is the one vitamin that is available only from fish, poultry, meat or dairy sources in food.
  

Vitamins Supplement Guide: Vitamin E - Men's Fitness

A great vitamin supplement, Vitamin E gives lots of benefits to our body. This article lists down the goodness in Vitamin E supplement so enjoy and perk up your vitamin supplement intake.

Supplement Guide: Vitamin E - Men's Fitness
  

6 Best Foods for Healthy Skin

Another interesting article from Yahoo. The foods (rich in vitamins) featured are actually foods which are normally around us, full of vitamins and are cheap so there is no excuse not to have good skin. Read and enjoy. 

6 Best Foods for Healthy Skin

Of course, vitamin supplements are essential partners of this vitamin-rich foods. We should take vitamin supplements to maximize our health.
   

Spotlight on Vitamins : Vitamin B9

What is Vitamin B9?
Vitamin B9 is also known as FOLATE and FOLIC ACID. Both  are both forms of Vitamin B9. Folate/Vitamin B9 occurs naturally in fresh foods, whereas Folic Acid/Vitamin B9 is the synthetic form found in vitamin supplements. Your body needs Vitamin B9 to produce red blood cells, as well as components of the nervous system. Folate/Vitamin B9 helps in the formation and creation of DNA and maintaining normal brain function, and is a critical part of spinal fluid. Vitamin B9 has also been proven to reduce the risk for an NTD-affected (neural tube defect) pregnancy by 50 to 70 percent. Folic Acid/Vitamin B9 is vital for proper cell growth and development of the embryo. That is why it is important for a woman to have enough folate/folic acid/vitamin in her body both before and during pregnancy.

Food Sources of Vitamin B9
Vitamin B9 can be found in Leafy greens such as spinach and turnip greens. Vitamin B9 can also be found in Broccoli, Asparagus, Mushrooms, Liver, Dry beans and peas. Vitamin-Fortified cereals and grain products, Vitamin-Fortified juices

Signs that you are Vitamin B9-deficient :
Vitamin B9 deficiency can cause diarrhea, anemia, loss of appetite, weight loss, sore tongue and a variety of other symptoms. In a developing fetus, folic acid/vitamin B9 deficiency may cause birth defects such as spina bifida and anencephaly. 

Fruits with high Vitamin B9-content :
1. Avocado - 163mcg of Vitamin B9
2. Pomegranate - 107mcg of Vitamin B9
3. Boysenberries - 83mcg of Vitamin B9
4. Guava - 81mcg of Vitamin B9
5. Papaya - 53mcg of Vitamin B9

Vegetables with high Vitamin B9-content :
1. Artichoke - 107mcg of Vitamin B9
2. Asparagus - 103mcg of Vitamin B9
3. Spirulina(Seaweed) - 105mcg of Vitamin B9
4. Lima Beans - 153mcg of Vitamin B9
5. Peas - 100mcg of Vitamin B9
  

Discover a Natural Sleep Solution

An article about how important having a natural sleeping cycle is to your body. Gosh, no more midnight browsing.

Discover a Natural Sleep Solution

But, of course, it is equally important to have your usual dose of vitamin supplements (Vitamin C, Vitamin B-family, vitamin-etc.) Vitamin supplements will certainly help
 

Adequate zinc eases pneumonia in elderly, study finds

Senior citizen, read and take your vitamin and mineral supplements.Come to think of it, vitamin supplements are not only for senior citizens, vitamin and mineral supplements are for everyone.

Adequate zinc eases pneumonia in elderly, study finds

Diabetes risk in children increases risk for weak bones

Now here's another article saying inactivity breeds weakness and diseases. Strange world.But what is certain is the need to take vitamin supplements. The importance of vitamin supplements in our body is enormous whether this report is true or not. So, vitamin supplements is one of the key.

 Diabetes risk in children increases risk for weak bones

Spotlight on Vitamins : Vitamin B6

What is Vitamin B6?
Vitamin B6 or PRYIDOXINE plays a role in the creation of antibodies in the immune system. This vitamin helps maintain normal nerve function and acts in the formation of red blood cells. Vitamin B6 is also required for the chemical reactions of proteins. The higher the protein intake, the more need there is for Vitamin B6.

Signs you are low on Vitamin B6 :
Too little Vitamin B6 in the diet can cause dizziness, nausea, confusion, irritability and convulsions.

Fruits with high Vitamin B6 content :
1. Avocado - 0.517mg of Vitamin B6
2. Banana - 0.433mg of Vitamin B6
3. Breadfruit - 0.22mg of Vitamin B6
4. Cherimoya - 0.411mg of Vitamin B6
5. Dates - 0.243mg of Vitamin B6

Vegetables with high Vitamin B6 content :
1. Lima Beans - 0.303mg of Vitamin B6
2. Okra - 0.299mg of Vitamin B6
3. Peas - 0.346mg of Vitamin B6
4. Potato - 0.538mg of Vitamin B6
5. Spirulina (Seaweed) - 0.408mg of Vitamin B6
 

Spotlight on Diseases : DIABETES

What is Diabetes?
Diabetes (DIABETES MELLITUS) is classed as a metabolism disorder. Metabolism refers to the way our bodies use digested food for energy and growth which may suggest lack of vitamin and mineral suplements. Most of what we eat is broken down into glucose. Glucose is a form of sugar in the blood - it is the principal source of fuel for our bodies aside from vitamins (particularly - Vitamin B-family).

When our food is digested the glucose makes its way into our bloodstream. Our cells use the glucose along with vitamins and minerals for energy and growth. However, glucose cannot enter our cells without insulin being present - insulin makes it possible for our cells to take in the glucose.

Insulin is a hormone that is produced by the pancreas. After eating, the pancreas automatically releases an adequate quantity of insulin to move the glucose present in our blood into the cells, and lowers the blood sugar level.

A person with diabetes has a condition in which the quantity of glucose in the blood is too elevated (hyperglycemia). This is because the body either does not produce enough insulin, produces no insulin, or has cells that do not respond properly to the insulin the pancreas produces. This results in too much glucose building up in the blood. This excess blood glucose eventually passes out of the body in urine. So, even though the blood has plenty of glucose, the cells are not getting it for their essential energy and growth requirements.

Vitamins needed to combat Diabetes are : Vitamin B-family, Vitamin C, Vitamin D and Vitamin E. So rev up with your vitamin supplements and let's fight Diabetes.
 

Inactivity 'no contributor' to childhood obesity epidemic, new report suggests

A surprising news, suggesting that inactivity does not contribute to a child's obesity problem. A new excuse to just while away your time sitting and chatting or "couch potato-ing". But there is no excuse in forgetting to take vitamins or vitamin supplements. Whether active or not, vitamin or vitamin supplements are essential part of a diet for all.

Inactivity 'no contributor' to childhood obesity epidemic, new report suggests

Question : Do Calcium and Vitamin C cancel each other in Milk?

A nice article in New York Times regarding Calcium and Vitamin C. Read and enjoy. Then take your daily dose of vitamin or vitamin supplements.

A Calcium Quandary

by Clairborne Ray

(http://www.nytimes.com/2010/08/17/science/17qna.html?_r=1&ref=nutrition)

Spotlight on Diseases : INFLUENZA

From DOH : (http://www.doh.gov.ph/healthadvisories/influenza)

Influenza

• Cause by Influenza virus (A, B or C)

Incubation Period 1-3 days
Mode of Transmission
        Entry of the virus into the respiratory tract:

• via droplets from an infected person through coughing, talking and sneezing.
• through contact with the surfaces, material and clothing contaminated with discharges of an infected person.

Signs and Symptoms

• Fever of at least 38 C
• Headache
• Runny nose, sore throat, cough or other respiratory manifestations
• May or may not have muscle or joint pains

Treatment

• Use of antiviral agents within the first two days may halt the course of influenza illness.  Consult your physician regarding antiviral agents.
• Paracetamol for fever.  Aspirin should not be given to children.
• Antibiotics to be given only to complications of influenza such as pneumonia or otitis media.
• Adequate rest.
• Increase intake of oral fluids and eat nutritious foods.

Prevention

• Influenza vaccination preferably to be given anytime from February to June.
• Provide separate room to a person sick with influenza.
• Cover mouth and nose when sneezing or coughing to prevent spread of the virus.
• Aovid crowded places. Distance yourself from at least  meter from people who are coughing or are sick with influenza.
• Wash hands frequently with soap and water.
• A diet with daily intake of vitamin supplement particularly Vitamin C supplement

Spotlight on Vitamins : Vitamin B5

What is Vitamin B5?
Also called Pantothenic Acid, Vitamin B5 is essential for the metabolism of food as well as in the formation of hormones and (good) cholesterol. The body uses Pantothenic Acid/Vitamin B5, also known as vitamin B5, to break down carbohydrates, proteins and fats for energy.

Food Source
Vitamin B5-rich foods are Peas and beans (except green beans), Lean meat, poultry, fish, Whole-grain cereals. Also Vitamin B5-fortified foods

Signs you are Vitamin B5-deficient :
Lack of Pantothenic Acid/Vitamin B5 in the diet is rare, so there is no recommended daily intake for this vitamin.

Fruits with high Vitamin B5 content :
1. Avocado - 2.792mg of Vitamin B5
2. Breadfruit - 1.05mg of Vitamin B5
3. Pomegranate - 1.063mg of Vitamin B5
4. Guava - 0.774mg of Vitamin B5
5. Grapefruit - 0.651mg of Vitamin B5


Vegetables with high Vitamin B5 content :
1. Corn - 0.935mg of Vitamin B5
2. Lima Beans - 0.793 mg of Vitamin B5
3. Parsnip - 0.917mg of Vitamin B5
4. Spirulina(Seaweed) - 3.898mg of Vitamin B5
5. Sweet Potatoes - 1.008mg of Vitamin B5
 

Spotlight on Minerals : IODINE

What is Iodine?

The Iodine Mineral is one of the family of trace minerals and as such, the body does not require large amounts of Iodine(unlike vitamin supplements). Iodine helps regulate the rate of energy production and body weight and promotes proper growth. It also promotes healthy hair, nails, skin and teeth (just like Vitamin C suplements).

Food Source
Iodine is added to most table salt so people generally get the required amount from just one teaspoon of iodized salt. Other Iodine sources include seafood and sea plants such as kelp and seaweed. Fruits and vegetables grown in coastal regions are other good sources of iodine and Vitamins. Processed foods are not a good source of iodine as they typically are not made with iodized salt.

Signs that are Iodine-deficient
The most notable symptoms of a deficiency include lethargy, slowed reflexes and a slowed metabolic rate. Skin can become dry and hoarseness can develop in the throat. The amount of fat in the blood supply can increase which is why obesity is one of the symptoms of an iodine deficiency. If the deficiency continues for a long time, the thyroid gland can become enlarged. An enlarged thyroid gland is called a goiter. A goiter develops when the thyroid gland is forced to work extra hard to produce adequate levels of thyroxine. Goiters usually protrude from the side of the neck. In children, a deficiency of iodine may cause mental retardation. Fortunately, this type of deficiency is rare in developed countries.

Fruits with high Iodine content (sorry no figures, because Iodine content is based on Iodine-content of the soil) :
1. Pineapple
2. Coconut
3. Strawberries
4. Mango
5. Dates

Vegetables with high Iodine content (again, no content) :
1. Artichokes
2. Spinach
3. Potato
4. Fennel
5. Hyssop

Spotlight on Minerals : Copper

What is Copper?
Copper is the third most abundant trace mineral in the body. Copper helps to form collagen, which is essential for healthy bones and connective tissue. It is important for the production of red blood cells and is needed to absorb iron more easily. Research suggests that copper may prevent heart disease and high blood pressure and that it protects against damage from free radicals and the development of cancer.

Food Sources
Offal, oysters and shellfish, whole grains, nuts, seeds, avocados, potatoes, garlic, bananas, mushrooms, cocoa, tomatoes, prunes and soya products.

Signs you are low on Copper :
Weakness, skin and breathing problems, although a deficiency is not common.

Fruits with high Copper content :
1. Pomegranate - 0.446mg
2. Avocado - 0.382mg3. Guava - 0.380mg
4. Lychee - 0.281mg
5. Mango - 0.228mg

Vegetables with high Copper content :
1. Spirulina (Seaweed) - 6.832mg
2. Swiss Chard - 0.285mg
3. Peas - 0.277mg
4. Pumpkin - 0.223mg
5. Potato - 0.204mg

Sample Brands with Copper :
1. Pharmaton Capsules
 

Spotlight on Minerals : Calcium

What is Calcium?
Calcium is a macromineral that is needed to maintain strong and healthy bones and teeth. It is also involved in normal blood clotting, muscle and nerve function, lowering blood pressure and is thought to prevent colon cancer.

Food Source
Dairy products such as milk, yoghurt and cheese, kelp, broccoli, almonds, sardines eaten with the bones and sesame seeds.

Signs you are low on Calcium :
Muscle weakness, spasms and cramp, softening of the bones, which could lead to osteoporosis, back pain, brittle bones and fractures.

Fruits with high Calcium content :
1. Prickly Pear - 72mg
2. Blackcurrants - 62mg
3. Dates - 57mg
4. Mulberries - 55mg
5. Orange - 52mg

Vegetables with high Calcium content :
1.Amaranth Leaves - 176mg
2. Bok Choy - 158mg
3. Spirulina (Seaweed) - 134mg
4. Okra - 123mg
5. French Beans - 112mg

Sample Brands with Calcium :
1. Pharmaton Vitality
 

Twenty percent of Adult Filipinos have Diabetes, according to a 2009 survey

From UNILAB (http://www.unilab.com.ph)

One out of every five adult Filipinos is diabetic(which means lacking in certain vitamin supplements in their diet), according to the national survey on the prevalence of the disease. Compared to a decade ago, more Filipino children may now be at risk of contracting diabetes due to the growing cases of childhood obesity and lack of vitamin supplements in their diet, among other factors, according to a panel of doctors who presented the findings recently. The survey conducted last year by the Philippine Cardiovascular Outcome Study on Diabetes Mellitus also found that as many as three out of five adults may already be diabetic or on the verge of becoming one unless they change their lifestyle(by change meaning, adding vitamins or vitamin supplements in their diet). The 1998 survey showed 3.9 percent of the adult population, or persons aged 30 and above are diabetic. The figure rose sharply to 20.6 percent in the 2007 survey. This is quite high according to the study. Dr. Tommy Ty Willing, president of Diabetes Philippines, said Type 2 diabetes generally afflicts adults “but more and more of this kind are being diagnosed in children.” He cited cases of high school students already found with Type 2 diabetes. If diabetes goes undetected in early childhood, it can either prove fatal or result in serious brain damage, Dr. Willing said. Diabetes is a metabolic disease in which the body is unable to produce or properly use insulin, a hormone needed to convert sugar into energy. This leads to an increase in the sugar level in the blood. Complications include blindness, kidney failure, stroke, heart attack, wounds that would not heal, and impotence. Diabetes has several warning signs – frequent urination, excessive thirst, and unexplained weight loss. Children of diabetics are at risk of diabetes, and so are people suffering from obesity, hypertension, and high cholesterol levels. Lack of exercise, or living a sedentary lifestyle, has also been found to play a role in causing the disease.

Blogger Comment : The report is quite alarming. Filipinos need to add vitamin supplements in their diet. A simple vitamin supplement capsule may solve the problem. But, as it is, Filipinos, sometime are too lazy to take vitamins or vitamin supplements.

It is, then, this blogs goal to educate readers about different vitamins and vitamin supplements. Here's hoping that vitamins or vitamin supplements will be a part of every Filipino's diet.

 

Spotlight on Vitamins : Vitamin B3

What is Vitamin B3?
Also known as niacin (nicotinic acid), Vitamin B3 has 2 other forms, niacinamide/Vitamin B3 (nicotinamide) and inositol hexanicotinate/Vtamin B3, which have different effects from niacin.

Vitamin B3 assists in the functioning of the digestive system, skin, and nerves. This vitamin is also important for the conversion of food to energy. Niacin/Vitamin B3 also helps the body make various sex and stress-related hormones in the adrenal glands and other parts of the body. Niacin/Vitamin B3 is effective in improving circulation and reducing cholesterol levels in the blood.

Signs of that you are low on Vitamin B3 :
Symptoms of Vitamin B3-mild deficiency include indigestion, fatigue, canker sores, vomiting, and depression. Severe deficiency can cause a condition known as pellagra. Pellagra is characterized by cracked, scaly skin, dementia, and diarrhea. Niacin/Vitamin B3 deficiency also results in burning in the mouth and a swollen, bright red tongue.

Sources of Vitamin B3 :
Vitamin B3-rich foods - Beets, brewer's yeast, beef liver, beef kidney, fish, salmon, swordfish, tuna.  Sunflower seeds, and peanuts are also rich in Vitamin B3.

Fruits rich in Vitamin B3 :

1. Passionfruit - 3.540mg of Vitamin B3
2. Avocado - 3.493mg of Vitamin B3
3. Breadfruit - 1.980mg of Vitamin B3
4. Dates - 1.873mg of Vitamin B3
5. Guava - 1.789mg of Vitamin B3


Vegetables with high Vitamin B3 content :
1. Spirulina(Seaweed) - 14.358mg of Vitamin B3
2. Peas - 3.234mg of Vitamin B3
3. Potato - 2.439mg of Vitamin B3
4. Butternut Squash - 1.986mg of Vitamin B3
5. Corn - 1.986mg of Vitamin B3

Sample Brands with Vitamin B3 :
1. Pharmaton Vitality

Spotlight on Diseases : Bird Flu (Avian Flu)

From DOH(http://www.doh.gov.ph/healthadvisories/dengue.html) :

Bird Flu (Avian Flu)


Bird flu or Avian Influenza is a contagious disease of birds ranging from mild to severe form of illness. The outbreaks affecting some Asian countries caused by influenza A/H5N1 virus may also cause severe infection in humans. Bird Flu is transmitted to humans through inhalation or contamination with infected discharges or feces of sick chicken.

As it is a Flu, prevention is by taking regular dose of vitamin or vitamin supplements such as Vitamin C. If people will just perk their diet with vitamins or vitamin supplements, risk of flu will decrease.
 

Spotlight on Vitamins : Vitamin B2

What is Vitamin B2?
One of the eight B-Vitamins, Vitamin B2 (also called RIBOFLAVIN) is important for body growth, reproduction and red cell production. This vitamin also helps in releasing energy from carbohydrates.

Signs you are low on Vitamin B2 :
A shortage of this vitamin may manifest itself as cracks and sores at the corners of the mouth, eye disorders, inflammation of the mouth and tongue, and skin lesions.
Dermatitis, dizziness, hair loss, insomnia, light sensitivity, poor digestion, retarded growth, and slow mental responses have also been reported due to Vitamin B2-shortage. Burning feet can also be indicative of a Vitamin B2-shortage.

Foods rich in Vitamin B2 :
Vitamin B2-rich foods are : Organ meats, nuts, cheese, eggs, milk and lean meat are great sources of riboflavin/Vitamin B2. Vitamin B2 is also available in good quantities in green leafy vegetables, fish, legumes, whole grains, and yogurt.

Important Note : Riboflavin/Vitamin B2 is sensitive to light, so it is better stored in dark places or opaque containers.

 Fruits having high Vitamin B2 content :
1. Passionfruit - 0.307mg of Vitamin B2
2. Avocado - 0.261mg of Vitamin B2
3. Cheimoya - 0.21mg of Vitamin B2
4. Pomegranate - 0.149mg of Vitamin B2
5. Mulberries - 0.141mg of Vitamin B2


Vegetables having high Vitamin B2 content :
1. Spirulina(Seaweed) - 4.11mg of Vitamin B2
2. Peas - 0.238mg of Vitamin B2
3. Pumpkin - 0.191mg of Vitamin B2
4. Amaranth Leaves - 0.177mg of Vitamin B2
5. Mushroom - 0.141mg of Vitamin B2

Sample Brands with Vitamin B2 :
1. Pharmaton Vitality

How to Read Nutrition Facts Labels | Real Simple

Here's a nice guide in reading labels which most of us Filipinos are too lazy to do. The article is from Real Simple.

How to Read Nutrition Facts Labels Real Simple

Spotlight on Diseases : DENGUE

From DOH(http://www.doh.gov.ph/healthadvisories/dengue.html) :

DENGUE HEMORRHAGIC FEVER is an acute infectious disease manifested initially with fever.

Transmission
Aedes aegypti, the transmitter of the disease, is a day-biting mosquito which lays eggs in clear and stagnant water found in flower vases, cans, rain barrels, old rubber tires, etc. The adult mosquitoes rest in dark places of the house.

Signs and Symptoms
1. Sudden onset of high fever which may last 2 to 7 days.
2. Joint & muscle pain and pain behind the eyes.
3. Weakness
4. Skin rashes - maculopapular rash or red tiny spots on the skin called petechiae
5. Nosebleeding when fever starts to subside
6. Abdominal pain
7. Vomiting of coffee-colored matter
8. Dark-colored stools

Prevention and Control
1. Cover water drums and water pails at all times to prevent mosquitoes from breeding.
2. Replace water in flower vases once a week.
3. Clean all water containers once a week. Scrub the sides well to remove eggs of mosquitoes sticking to the sides.
4. Clean gutters of leaves and debris so that rain water will not collect as breeding places of mosquitoes.
5. Old tires used as roof support should be punctured or cut to avoid accumulation of water.
6. Collect and dispose all unusable tin cans, jars, bottles and other items that can collect and hold water.

South Asian superbug claims first fatality - INQUIRER.net, Philippine News for Filipinos

An update on "SuperBug", terrorizing some parts of the world right now because it is resisting anti-biotics.

South Asian superbug claims first fatality - INQUIRER.net, Philippine News for Filipinos

Spotlight on Vitamins : Vitamin B1

What is Vitamin B1?
Vitamin B1, also called THIAMINE, is a member of the B-vitamin family and most famous for its role in the nutritional deficiency disease Beriberi. This Vitamin helps the body cells convert carbohydrates into energy. It is also essential for the functioning of the heart, muscles, and nervous system. Not getting enough thiamine can leave one fatigued and weak.

What can foods high in Vitamin B1 do for you :
1. Maintain your energy supplies
2.Coordinate the activity of nerves and muscles
3. Support proper heart function

Signs your body is low on Vitamin B1 :
1. Loss of appetite
2. "Pins and needles" sensations
3. Feeling of numbness, especially in the legs
4. Muscle tenderness, particularly in the calf muscles

Foods which are high in Vitamin B1 :
Sunflower Seeds, Yellowfin Tuna, Beans, Peas, Yellow Corn

Fruits with high Vitamin B1 content :
1. Breadfruit - 0.242mg
2. Pomegranate - 0.189mg
3. Cherimoya - 0.162mg
4. Avocado - 0.135mg
5. Pineapple - 0.130mg

Vegetables with high Vitamin B1 content :
1. Peas - 0.414mg
2. Lima Beans - 0.303mg
3. Okra - 0.211mg
4. French Beans - 0.230mg
5. Brussel Sprouts - 0.167mg

Sample Brands with Vitamin B1 :
1. Pharmaton Vitality
 

Spotlight on Vitamins : Vitamin A

What is Vitamin A?

Vitamin A, also known as RETINOL (because it produces the pigments in the retina of the eye) is a fat-soluble vitamin with four major functions in the body: (1) It helps cells reproduce normally—a process called differentiation (cells that have not properly differentiated are more likely to undergo pre-cancerous changes). (2) It is required for vision; vitamin A maintains healthy cells in various structures of the eye and is required for the transduction of light into nerve signals in the retina. (3) It is required for normal growth and development of the embryo and fetus, influencing genes that determine the sequential development of organs in embryonic development. (4) It may be required for normal reproductive function, with influences on the function and development of sperm, ovaries and placenta.

Where can you get Vitamin A?
Retinol or Vitamin A is found in foods that come from animals such as whole eggs, milk, and liver. Some food products are also fortified with Vitamin A. In the next blogs, we will feature foods with high Vitamin A content.


What will happen if you are low in Vitamin A?
1. Night blindness is one of the first signs of vitamin A deficiency.
2. If you don't get enough vitamin A, you are more susceptible to infectious diseases and vision problems.
3. Deficiency symptoms can also include dry skin.

Fruits with high Vitamin A content :
1.Passionfruit - 3002 IU
2. Cantaloupe (Melon, sa Tagalog) - 2334 IU
3. Grapefruit - 2132 IU
4. Watermelon - 1627 IU
5. Mango - 1584 IU

Vegetables with high Vitamin A content :
1. Butternut Squash - 22868 IU
2. Sweet Potatoes - 21909 IU
3. Kale - 17707 IU
4. Carrots - 13286 IU
5. Pumpkin - 12230 IU

  

What is Omega-3 and How Does it Help You?

What is Omega-3 :
Omega-3 are the essential fatty acids known as the “super-unsaturates”.

Health Benefits of Omega-3 :
Studies show that a diet rich in omega 3 fatty acids may help lower triglycerides and increase HDL cholesterol (the good cholesterol). Omega 3 fatty acids may also act as an anticoagulant to prevent blood from clotting. Several other studies also suggest that these fatty acids may help lower high blood pressure.

Where to find Omega 3 fatty acids :
* All fish contain omega 3 fatty acids, but they are more concentrated in fatty fish such as mackerel, salmon, sardines and herring. The American Heart Association recommends eating fish at least 2 times a week.
* Many commercial food products, such as bread and baked goods, yogurt and infant formula are now fortified with omega 3 fatty acids.
* Other food sources of omega 3s include:
o Soybeans and tofu
o Some nuts and seeds like walnuts, flax seeds, and pumpkin seeds
o Cooking oils such as flax seed oil, canola oil, and soybean oil
o Some eggs, such as omega-3 enhanced eggs

Caution:
1. Cod liver oil is not a good source of omega 3 acids. It may cause toxicity in excess amount due to its high levels of Vitamin A and Vitamin D.
2. Men are best to avoid flax oil pills until more is known about flax's potential link with prostate cancer.

Top 10 Supplements for Men - Men's Health

1. Boron - to protect your prostate
2. Calcium - for losing weight and protecting bones
3. Chromium - to ward off diabetes
4. Coenzyme Q10 - to boost energy
5. Creatine - to boost muscle and memory
6. Folic Acid - to cut Alzheimer's risk
7. Glucosamine - to grease your joints
8. Omega-3 - to protect your heart
9. Selenium - to fight off cancer
10. Vitamin E - to slow the effects of aging