In this article, we’ll first understand why zinc is so vital. From there, we’ll learn about the best food sources of this key nutrient. Lastly, we will describe the potential benefits of zinc how to avoid deficiency.
Zinc is said to be key for many body functions, from helping our immune system to improving how our body uses food. It’s not stored in the body, which means we need to eat foods rich in zinc every day.
According to the National Institutes of Health (NIH), men aged 19 years and up should aim for 11 milligrams (mg) of zinc per day, whereas women in the same age group should target 8 mg daily. Pregnant individuals require 11 mg a day, and those who are breastfeeding need 12 mg daily.
If you eat a lot of zinc-rich fruits, your health may improve in the following ways.
Below we have listed food sources which are a good source of zinc along with other sources.
Red meats like beef, lamb, and pork are great for getting zinc. But, it’s important to remember that eating a lot of red meat can raise your risk of heart disease and some cancers. If eaten in moderation and balanced with fruits, vegetables, and whole grains, red meat can still have a place in your diet.
Beef gives you lots of zinc. A small serving (100 grams, or 3.5 ounces) has about half the zinc men need each day, and over half of what women need.
Cooked pork is also high in zinc. A small serving (3 ounces) of pork chop has over a quarter of the zinc men should aim for each day, and over a third of the amount women need.
Lamb is another meat high in zinc. For example, a small serving (3 ounces) of roasted lamb has about 40% of the daily value for men and around half of the daily value for women.
Shellfish are low-calorie, high-zinc foods. A group of six medium-sized oysters, for instance, has about 33 mg of zinc, meeting 300% of the daily value for men and over 400% of the daily value for women. Carbohydrates and lobsters also have lots of zinc, so feel free to enjoy these seafood delights.
As we noted earlier, oysters are stuffed with zinc. Just one small serving (3 ounces) of cooked oysters has nearly 500% of the daily recommendation.
Crab is a great seafood choice that’s also high in nutrients. A small serving (3 ounces) of cooked Alaskan king crab gives men nearly half of the zinc they need in a day, while women get about a quarter of their daily needs from the same portion.
Rich in both taste and nutrients, lobster is a good source of zinc. A small serving gives men over 20% and women around 13% of their daily zinc needs.
Legumes are especially important for vegans and vegetarians as they’re packed with lots of zinc and plant protein. Some common ones are as follows.
Also known as garbanzo beans, chickpeas are a tasty legume loaded with vitamins, minerals, and key nutrients like zinc. Tossed in a salad or stew, they’re a great way to increase your zinc intake.
Lentils are another top source of zinc. A half-cup of boiled lentils provides around 38% of daily recommended intake for men and a little less than 20% for women .
Beans of all types, like black beans, kidney beans, and lima beans, give you lots of nutrients, including zinc. Including beans in your meals is a clever way to add flavour, nutrients, and texture.
Seeds of many kinds are a concentrated source of nutrients, providing ample amounts of zinc, fiber, and essential fatty acids. Some of the best seeds for getting more zinc are as follows.
Hemp seeds are packed with healthy fats, protein, and essential nutrients like zinc. Just three tablespoons (30 grams) of hemp seeds give men over a quarter of their daily zinc needs and women over a third.
Pumpkin seeds, also known as pepitas, also have lots of zinc. With 15% of the daily value in just one ounce, they’re a great addition to your diet.
Chia seeds give you a full array of important vitamins and minerals, including zinc. Try them in chia pudding or use them instead of eggs in baked goods.
Nuts like almonds, walnuts, and cashews provide healthy fats and a good amount of essential minerals like zinc. Peanuts, despite being a legume, also supply similar amounts of zinc.
Almonds may not have as much zinc as some seeds, but they’re still a good source that may help increase your daily intake.
Cashews are a tasty and popular nut choice when trying to get more zinc. A 1-ounce serving of dry-roasted cashews may help men get 15% and women 21% of their daily zinc needs (17 ).
Walnuts, besides being good for the heart, also provide a boost of zinc to round out your daily diet.
Dairy products such as cheese and milk are full of easy-to-absorb zinc. They’re also key sources of calcium and vitamin D.
Cheeses like cheddar and Swiss give you lots of zinc. A big slice (1 ounce) of cheddar cheese provides 10% of the daily value for men and a bit more for women.
Yogurt is a source of calcium and zinc. An 8-ounce serving gives both men and women 11% of their daily need for zinc. Use yogurt in sweet or savoury dishes, or put it with fresh fruits and granola for a fast and healthy snack.
Milk is another great way to get zinc. A single cup of whole milk provides 9% of the daily value for men and slightly more for women. Put milk in your tea or coffee, cereal, oatmeal, soups, and sauces to make sure you’re getting enough each day.
Eggs give you a modest amount of zinc and loads of other nutrients. Each large egg has about 5% of the daily value for men and a little more for women.
Whole grains aren’t key sources of zinc, but they do give you small amounts. Some good ones to add to your normal diet are as follows.
Wheat is a common whole grain filled with fiber, B vitamins, and vital minerals including zinc. Opt for whole wheat bread, pasta, and cereals for better nutrition.
Quinoa is a no-gluten, protein-rich grain that’s notable for its hearty texture and amazing nutrient profile. It includes a variety of vitamins and minerals, including zinc, making it a fine addition to salads, soups, and stews.
Brown rice is another option for getting more zinc. It also has many other important nutrients. Swap out your white rice for brown for added proposed health benefits. Try it in stir-fries, pilafs, and casseroles.
Fruits and vegetables might not be the top sources of zinc, but some can still help you meet your daily goals. Potatoes, corn, and leafy greens like spinach and kale contain modest amounts of the mineral, and should be included in your meal plan to make your diet more well-rounded and balanced.
Dark chocolate not only brings a touch of luxury but also boosts your intake of vital minerals, including magnesium, iron, and zinc. Choose dark chocolate types with 70–85% cocoa solids for the most nutrients and antioxidants. You can give yourself with dark chocolate as a great snack or dessert, but eat sparingly due to its sugar content.
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We have already intricately discussed zinc-rich foods and their importance. But, it’s important to specifically focus on fruits and vegetables that provide us with this vital mineral.
While it’s true that fruits and vegetables may not compete with the zinc content found in items like oysters, meats, and dairy, there are some fruits not to be overlooked.
Avocados are known for their healthy fats and smooth texture but also have trace amounts of zinc to your daily diet.
These small fruits contain a high volume of vitamins, fiber, antioxidants.
Guavas, with their exotic taste and versatile use in the kitchen, are another fruit you might consider adding to your diet for a zinc boost.
This bright red, gem-like fruit isn’t just good for its antioxidant benefits but also adds to your daily zinc intake. Enjoy pomegranate seeds by adding a handful to desserts or salads to add some sparks of tangy flavour.
Most vegetables may not be powerhouse sources of zinc, but we have some that do help you get small amounts of this valuable nutrient.
Include green peas in your dinner next week. You’ll not only enhance the taste and texture, but you’ll also boost your daily intake of zinc.
Asparagus steps up your plate’s visual appeal and the nutrient game by housing essential nutrients like zinc.
Beet greens might not be as popular as their bright roots, but they should not be overlooked. Containing a decent share of zinc, these leafy greens can be wilted into soups and stews or stir-fried to benefit from their superb nutritional qualities.
Also Read: Honey Dew Fruit: Unraveling Its Research-Based Health Benefits
If you’re a vegan or vegetarian, you might find it challenging to get enough zinc. But rest assured, with some smart choices and using certain plant-based options, you won’t miss out on your daily zinc targets.
Plant-based sources of zinc usually include legumes, seeds, nuts, and a few fruits and vegetables (as discussed). The catch however is that many plant-based sources also contain phytates, which can interfere with the absorption of zinc.
To make sure you get enough zinc from plant-based food, try these following tips.
As we saw earlier, having enough zinc is linked to lots of proposed health benefits. Here we have described in detail these benefits.
Zinc is critical for a strong immune system as it mat help create and activate T-cells that defend your body from infections and diseases. High intake of zinc means fewer illnesses and faster recovery when you do get sick.
Zinc is said to play key role in many enzymatic processes which guarantee a healthy metabolism. From breaking down nutrients to creating proteins and DNA, zinc aids to keep everything running smooth.
Getting plenty of zinc may help keep your skin healthy. It’s needed to make collagen and helps control the amount of oil your skin makes. This can mean fewer acne flare-ups and better skin in general.
Zinc is said to be key for repairing wounds. Healthy skin and mucous membranes need zinc for normal cell growth and development. This speeds up repair of cuts, burns, and scrapes.
It’s important to catch and fix zinc deficiencies to keep us in the best of health. Lack of zinc can cause a lot of health problems.
Warning signs you may be deficient of zinc include the following.
Things that can lead to a zinc shortage are as follows.
You may take steps to avoid and mange zinc deficiency. These are as follows.
Consuming balanced, nutrient-rich foods every day that includes enough zinc, is crucial for total health and energy. While it’s true that foods high in zinc can vary greatly, they all play a key part in how our bodies work best. So, whether you follow a not-meat-eating lifestyle or you eat everything, just bear in mind the importance of zinc, broaden your array of zinc-rich foods, and enjoy all the proposed benefits this amazing mineral offers.
Oysters top the list of zinc-rich foods. A serving of six medium oysters gives adults nearly five times their daily recommended zinc intake.
Potatoes, corn, beet greens, avocado, blackberries, guava, and pomegranates are some of the few that contain notable amounts of zinc.
One large egg provides about 5% of the recommended daily dose of zinc for men and about 6% for women.
Bananas contain trace amounts of zinc. One medium banana gives you about 0.15 mg of zinc.
A serving of blueberries (1 cup) has 0.24 mg of zinc, which is a small amount.
Avocados contain trace amounts of zinc, contributing small quantities to your daily intake.
Men 19 years or older need 11 mg of zinc per day, while women of the same age group need 8 mg daily. Pregnant people need 11 mg each day, while those breastfeeding need 12 mg every day.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Purple cabbage is said to be packed with health benefits. In this article, we will delve into its nutrition wonders and potential health benefits. Plus, we’ll show you some tasty ways to add this versatile vegetable to your meals. Lastly, we will answer some frequently asked questions regarding this topic.
Did you know?
Purple cabbage, or red cabbage, is packed with vital nutrients. These contribute to its potential health benefits. Below we have described all the nutrients present in purple cabbage.
Purple cabbage is filled with vitamins and minerals. They all work together to boost overall health. So, we have broken down the key players found in this vivid vegetable.
Vitamin C is a powerful antioxidant. It is said to keep your immune system in check, boosts skin health by making collagen, and guards our cells from damage by free radicals. Purple cabbage is a great source of this key vitamin. It covers 56% of the Daily Value (DV) per 100 grams.
Blood clotting and strong bones rely on vitamin K. This key nutrient is plentiful in purple cabbage. With 28% of the DV for vitamin K per 100 grams, this vegetable is an excellent source for those aiming to boost their bone health and ideal blood clotting function.
There’s a good amount of vitamin A in purple cabbage too, packing 6% of the DV per 100 grams. This nutrient backs up healthy vision, immunity, and skin.
Vitamin B6 is another key player found in purple cabbage. Being vital for nerve function, metabolism, and red blood cell creation, this veggie provides 11% of the DV for B6 per 100 grams. That makes it a good addition to a meal plan focused on total wellness.
Though not a powerhouse source of calcium, purple cabbage does offer some of this key mineral. It contributes 4% of the DV per 100 grams. Calcium is vital for sturdy bones, nerve function, and muscle movements.
Potassium, an important electrolyte, keeps muscles working well, helps with nerve signals, and balances body fluids. You’ll find it in purple cabbage too. This vegetable delivers 5% of the DV for potassium per 100 grams. It’s a good addition for a diet that keeps electrolyte levels in check.
Below we have described the nutritional profile of purple cabbage in the table format.
| Nutrient | %DV per 100g |
| Vitamin C | 56% |
| Vitamin K | 28% |
| Vitamin A | 6% |
| Vitamin B6 | 11% |
| Calcium | 4% |
| Potassium | 5% |
To my knowledge, purple cabbage is a good source of fibre. The soluble fibre present in purple cabbage is believed to lower blood sugar and cholesterol, which might lower the risk of diabetes and heart disease. Insoluble fibre may help avoid constipation.
Dr. Siddharth Gupta, B.A.M.S, M.D
Next to its impressive nutrient mix, purple cabbage is also a good source of dietary fiber. Just about 100g (around 1 cup) of raw, chopped purple cabbage has around 2 grams of dietary fiber. That’s around 8% of the DV. Foods rich in fiber, like purple cabbage, help improve bowel movements, keep gut flora healthy, and could even help manage weight by increasing feelings of fullness.
The low-calorie content of purple cabbage is a big bonus for those aiming for a healthy weight. With just 28 calories per 100 grams, you can easily add purple cabbage to a wealth of meal plans and it won’t hugely affect your daily calorie intake.
Purple cabbage is rich in health-promoting nutrients that might shield us from conditions like cancer, diabetes, Alzheimer’s disease, ulcers, and premature ageing. Its antioxidants also have anti-ulcer, anti-diabetic, and anti-cancer qualities that might lower the risk of disease.
Dr. Rajeev Singh, BAMS
The nutrient makeup of purple cabbage sets it up as a nutrient-packed vegetable. In this section, we’ll look at the specific benefits of adding purple cabbage to your diet. Some of these come from compounds unique to this cruciferous vegetable.
One of the well-known health benefits of purple cabbage is its high antioxidant content. Antioxidants are essential for dealing with dangerous free radicals, which can cause cell damage and lead to the start of chronic diseases. Below we have listed key antioxidants and phytochemicals found in purple cabbage.
Anthocyanins are powerful antioxidants that give purple cabbage its bold color. They’re said to be linked to plenty of health benefits. This includes better heart health, reduced inflammation, and possibly even protection against certain types of cancers.
Purple cabbage and other cruciferous vegetables contain sulfur-rich compounds called glucosinolates. When we eat these, they break down into compounds known as isothiocyanates. In lab-based and animal studies, these showed strong anti-cancer effects. More research is needed in this regard.
The high antioxidant and phytochemical content in purple cabbage helps with its anti-inflammatory effects. Studies show that including purple cabbage may help cut inflammation in various body parts. These include the gut and joints . This may help void inflammation-based issues. Examples include arthritis, bowel inflammation, and some types of cancer.
As mentioned before, the anthocyanins in purple cabbage may play a significant role in supporting heart health. These strong flavonoid antioxidants have been linked to a lower risk of heart attacks, heart disease, and high blood pressure. They do this by reducing oxidative stress and inflammation in blood vessels.
Along with anthocyanins, the fiber in purple cabbage may also help boost heart health by keeping cholesterol levels in check. Soluble fiber, found in purple cabbage, binds to bile acid in the gut. This may help get rid of it, bringing down levels of circulating LDL (the “bad”) cholesterol.
The potassium content in purple cabbage may help with heart health. Research shows that eating more potassium may help bring down blood pressure levels. This is especially true in those with high blood pressure or at risk of it.
Purple cabbage is rich in vitamin K and C. Both play key roles in supporting bone health. Vitamin K is needed for proper bone building. Vitamin C plays a part in making collagen which adds structure to bones. Plus, small amounts of calcium, zinc, and magnesium in purple cabbage all add to its proposed bone-boosting benefit.
Eating cruciferous vegetable like purple cabbage may lead to a lower risk of certain cancers. These include colon and breast cancer. This is thought to be due to glucosinolates and other helpful compounds like polyphenols. They may have a role in managing cellular signals linked to cancer growth and development.
The fiber content in purple cabbage is also good for gut health. It helps move your bowels regularly and provides food for good gut bacteria. Insoluble fiber bulks up stools, while soluble fiber feeds gut bacteria. These good bacteria help to produce short-chain fatty acids (SCFAs). These may aid gut health and reduce inflammation in the gut.
Soluble fiber acts as a prebiotic. This is food for friendly gut bacteria. Foods that are rich in prebiotics, like purple cabbage, may help maintain a balanced gut microbiome. This is key to overall health and well-being.
The fiber content in purple cabbage helps digestion by moving the bowels regularly. This reduces constipation. It’s key to eat enough fiber for healthy digestion and overall gut health.
Purple cabbage’s low calorie and high fiber content make it a good helper in weight management and metabolic health. Eating foods rich in fiber gives you a full feeling and reduces calorie intake. This could lead to weight loss and improved metabolic health.
High vitamin C content in purple cabbage is great for skin and hair health. Vitamin C is a key factor for making collagen. This provides structure and stretchiness to the skin and hair. Moreover, antioxidants in purple cabbage help protect skin and hair cells from oxidative damage, further promoting overall skin and hair health.
Research is ongoing regarding the above potential benefits of purple cabbage. If more large-scale human trials show similar results, purple cabbage can prove to be a wonder food for its health benefits.
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Adding purple cabbage to many a dish is a simple. Whether you like it cooked or raw, here are some fun ways to savour this nutrient-packed vegetable.
There are many ways to cook purple cabbage. Each gives a different texture and taste. Some favourite ways to cook purple cabbage are as follows.
Steaming purple cabbage is quick and good for you, as it retains most of the nutrients. Just chop the cabbage into small bits and steam it in a basket or microwave it with a little water. Do this for 5-8 minutes until it’s soft.
Giving purple cabbage a quick sizzle in a tiny amount of olive oil or butter over medium heat is another fab cooking option. This way, the cabbage gets a bit of caramelization. That adds more flavours to your dish.
You can also slow-cook purple cabbage. This really infuses it with deep, complex flavours. Mix chopped cabbage with other tasty items like apples, vinegar, and spices. Then slow-cook it in a slow cooker or Dutch oven for a few hours until it’s tender.
Adding raw purple cabbage to salads and coleslaw brings a nice crunch and bold color to your meals. Thinly slice or shred it. Then mix it with other fresh vegetables, fruits, and your favourite dressing to make a fresh, nutrient-rich side dish.
Another way to get all the goods from purple cabbage is by juicing it. Purple cabbage juice is packed with nutrients. You can combine it with other fruits and vegetables for a super tasty, nutrient-rich beverage.
Pickling purple cabbage keeps its nutrients intact and gives a tangy flavour kick to your meals. Mix sliced cabbage with pickling liquid. That’s vinegar, salt, sugar, and spices mixed together. Then store it in an airtight jar in the fridge for at least a week to let the flavours steep.
Here are some tasty and simple purple cabbage recipes that you can give a try.
Give thinly sliced purple cabbage a quick fry with garlic and ginger. Also add your protein of choice (chicken, tofu, or shrimp) in a bit of oil until it’s tender. Stir in soy sauce, rice vinegar, and a pinch of sugar or honey. You’ll have a delicious and healthy main dish.
Cut purple cabbage into slices. Braise it in a mix of red wine, balsamic vinegar, and olive oil. Toss in onions, apples, and your favourite herbs and spices. Cook it until the cabbage is tender and slightly caramelized for a flavourful side dish.
Both purple and green cabbage offer many potential health benefits. But, there are some differences worth noting.
One key difference between purple and green cabbage is found in their nutrient content. Purple cabbage has more nutrients in terms of vitamins and minerals when compared to green cabbage. This is especially true when it comes to antioxidants like vitamin C and anthocyanins. Moreover, purple cabbage has more fiber than green cabbage. This offers more health goodies.
Purple cabbage tends to have a bolder, more peppery taste than green cabbage. Green cabbage is more sugary and mild. It’s also denser and crunchier, whereas green cabbage is softer. This can affect how we cook each type of cabbage.
Both purple and green cabbages can star in a range of dishes. In salads, coleslaw, stir-fries, and soups. But, their different tastes and textures may work better in certain recipes. For example, purple cabbage, with its bold colours and robust flavour, is often used in dishes that need to be visually striking and flavor-packed. Green cabbage might work better for softer, milder recipes.
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Though perfectly safe for most people, some things need careful thought before incorporating purple cabbage.
Purple cabbage has goitrogens. These are compounds that can disrupt normal thyroid function in some people. If you have hypothyroidism or another thyroid issue, check with your healthcare provider before adding large amounts of purple cabbage to your diet.
Due to its high fiber and indigestible sugar (raffinose) content, eating a lot of purple cabbage may cause gas, bloating, and discomfort in your gut in some people. If you notice these signs, consider reducing portion sizes or increasing intake little by little to let your body adjust.
Purple cabbage is packed with vitamin K. This may interfere with blood thinners like warfarin. If you’re taking any blood thinners, discuss with your healthcare provider before making big changes to how much purple cabbage you can eat.
If you’re allergic to broccoli, cauliflower, or other vegetable from the Brassica family, you might also be allergic to purple cabbage. If you think you might be allergic, ask your healthcare provider or allergist for advice.
Purple cabbage, packed with nutrients, offers an array of potential health benefits. This includes calming inflammation, boosting heart and bone health, and possibly guarding against certain cancers. Next to its nutritional prowess, purple cabbage adds splash of colour and robust flavour to a range of recipes, from salads to stir-fries. Adding purple cabbage to your diet lets you enjoy its mouthwatering taste while reaping its many science-supported health benefits. A healthy, balanced diet featuring purple cabbage may enhance overall health and wellness.
Also Read: Chinese Eggplant: Uses, Benefits, Side Effects & More!
For fresh purple cabbage, put it in the vegetable drawer in your fridge. Wrap it in plastic or put it in a sealable bag. Stored this way it should last up to two weeks.
Absolutely, you can eat purple cabbage raw as well. It’s a healthy addition to salads and coleslaw.
Purple cabbage usually has a stronger, more peppery flavour as opposed to green cabbage. Green cabbage offers a lighter, sugary flavour profile.
To get the potential purple cabbage carries, aim for 1-2 servings of cruciferous vegetables like purple cabbage each day. Do so after consulting with your doctor especially if you already have thyroid problems, if you’re taking blood thinners, or during pregnancy/breastfeeding.
Purple cabbage is healthy and most likely safe for most people. That said, always consult with your healthcare provider if you need personal advice during pregnancy and breastfeeding. This is especially important if you have a thyroid issue or are taking blood-thinning medications.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Beautiful, glowing skin not only boosts our confidence but also reflects good overall health. However, achieving a radiant complexion takes effort, care, and consistency. This article will delve into research-backed strategies that may help you maintain healthy, glowing skin. From the basics of daily skincare routine to the importance of using sun protection, we’ll explore essential tips and habits that cater to different skin types.
We will provide you with actionable advice on how to potentially achieve and maintain healthy, glowing skin, discussing the role of nutrition, stress management, and skincare regimens. Lastly, we will answer some frequently asked questions regarding the same.
Before diving into specific tips for achieving healthy skin, it’s essential to understand the importance of a consistent skincare routine and identify your unique skin type. These two factors will set the foundation for choosing the right products and practices tailored to your skin’s specific requirements.
A consistent and well-rounded skincare routine is crucial for keeping your skin clean, clear, and protected. The three fundamental steps in a daily skincare routine are cleansing, toning, and moisturizing.
Cleansing helps remove dirt, makeup, excess oil, and impurities from the skin. It’s essential to use a gentle cleanser suitable for your skin type to avoid irritation or over-drying.
A toner helps restore the skin’s pH balance, tighten pores, and provide an extra layer of hydration. Be sure to choose a toner that’s alcohol-free and contains soothing ingredients, such as chamomile or green tea.
Moisturizing maintains the skin’s hydration levels, reduces dryness and flakiness. It is crucial to use a moisturizer that matches your skin type, preferably one with added SPF protection for daytime use.
Remember, a well-balanced skincare routine may help promote healthy skin function and combat common skin issues like acne, dryness, and signs of aging.
Understanding your skin type is vital for selecting appropriate skincare products tailored to your skin’s specific requirements. There are five primary skin types, oily, dry, combination, sensitive, and normal.
Knowing your skin type allows you to customize your skincare routine to address specific concerns and maintain a healthy, balanced complexion.
Now that we’ve covered the basics, it’s time to delve into more targeted tips and strategies for maintaining healthy skin. These are described below.
Protecting your skin from the harm caused by the sun is very important. Too much sun can lead to early aging, sunburn, and even skin cancer.
Choose a broad-spectrum sunscreen with an SPF of at least 30, ensuring protection against both UVA and UVB rays. Apply the sunscreen generously and liberally on all exposed skin, reapplying every two hours or after swimming or perspiring.
Opt for tightly woven, long-sleeved shirts, long pants, and wide-brimmed hats when spending time outdoors. Consider investing in special sun-protective clothing that offers extra ultraviolet protection.
Stay out of direct sunlight during peak UV radiation hours, typically between 10 a.m. and 4 p.m. Seek shade during these times and prioritize sun protection measures.
Smoking has detrimental effects on skin health, causing premature aging, wrinkles, and an increased risk of skin cancer.
Smoking reduces blood flow to the skin by narrowing blood vessels, resulting in a paler complexion, and depriving the skin of essential nutrients and oxygen.
If you’re a smoker, quitting may significantly improve your skin’s appearance and overall health. Consult your healthcare provider for advice and support on quitting smoking.
Establishing a consistent and suitable skincare routine tailored to your skin type is instrumental in promoting healthy skin.
Use gentle, non-abrasive cleansers suitable for your skin type to remove dirt, impurities, and makeup without stripping the skin of natural oils.
Apply a proper moisturizer for your skin type to maintain moisture levels and protect the skin barrier.
Exfoliate the skin once or twice a week to remove dead skin cells and promote cell renewal. Be careful not to over-exfoliate, as this can cause irritation and excessive oil production.
Choose skincare products free from harsh chemicals, synthetic fragrances, and irritants that may aggravate the skin.
A well-balanced, nutrient-rich diet plays a significant role in maintaining healthy skin. Proper hydration and a diet rich in antioxidants, protein sources, and healthy fats may improve skin quality and appearance.
Adequate water intake is crucial for skin hydration, maintaining skin elasticity and suppleness, and reducing dryness. Aim to drink at least 8 glasses of water per day, alongside skin-hydrating foods such as fruits and vegetables.
Antioxidant-rich foods, such as berries, dark leafy greens, and nuts, help combat free radicals that contribute to skin damage and the aging process. Incorporate these foods into your diet as it is proposed to improve skin health and a natural glow.
Lean protein sources, such as chicken, fish, and legumes, are essential for skin health. Protein promotes collagen production, which is necessary for skin strength and elasticity.
Healthy fats, such as omega-3 fatty acids found in fish, walnuts, and chia seeds, play a crucial role in maintaining skin hydration and reducing dryness and scaling.
Stress has a significant impact on skin health, exacerbating existing skin conditions and causing skin sensitivity and breakouts. As increased stress levels can trigger hormone imbalances, leading to increased oil production, inflammation, and impaired skin barrier function. Below we have described ways in which you may try to reduce stress.
Incorporate stress reduction techniques into your daily routine, such as meditation, mindfulness, yoga, or deep breathing exercises.
Regular physical activity has numerous benefits for skin health, including reduced stress levels, improved blood circulation, and promotion of antioxidant defenses.
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Now that you’re equipped with essential healthy skin strategies, let’s explore some advanced skincare tips that may help you truly optimize your skin’s appearance and health.
To fully customize your skincare routine and select the best products, identify your unique skin type. As mentioned earlier, the five primary skin types are oily, dry, combination, sensitive, and normal.
Once you’ve identified your skin type, choose products specifically formulated for your skin’s unique requirements. This may include targeted management options, specific moisturizers, or serums catering to your skin’s concerns.
Considering the vast array of skincare products available, it’s essential to know which ingredients are most beneficial for your skin type and concerns.
Humectants, such as hyaluronic acid, attract moisture, whereas emollients soften and repair the skin’s barrier. Occlusives lock in moisture by forming a protective layer over the skin’s surface. Select products containing ingredients that cater to your skin’s varying requirements, such as humectants for hydration and occlusives for moisture retention.
Choose a broad-spectrum sunscreen with an SPF of at least 30 for optimal protection against harmful UVA and UVB rays.
In addition to your skincare routine, adopt healthy lifestyle habits that possibly promote optimal skin health.
Adequate sleep is crucial for skin regeneration, healing, and overall health. Aim for at least seven hours of quality sleep per night.
Regular physical activity not only reduces stress levels, but also is said to improve blood circulation and support antioxidant defenses to maintain healthy skin.
Maintain proper personal hygiene by showering regularly, washing your hands, keeping your personal environment clean, and changing your bed linens frequently.
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Everyone’s skin is unique, and special skin requirements may arise depending on factors such as age, skin condition, or even personal preferences. The following are some helpful tips to address these specific concerns.
With age comes the challenge of combating fine lines, wrinkles, and the loss of firmness. Use products containing ingredients like retinol and vitamin C that are said to boost collagen production and reduce the appearance of wrinkles. Also, ensure consistent sun protection.
For individuals who frequently experience acne breakouts, choose non-comedogenic products that won’t clog pores. Use targeted therapy, such as salicylic acid or benzoyl peroxide, to combat acne-causing bacteria.
Those with sensitive skin should opt for gentle, fragrance-free products that won’t cause irritation or redness. Stick with a minimalistic skincare routine and do a patch test for new products before using them.
Darker skin tones can be more prone to hyperpigmentation and require a diligent sun protection routine. Opt for broad-spectrum SPF 30 and higher and choose products targeting uneven skin tone or dark spots.
Lighter skin tones are often more sensitive to sun exposure and prone to sunburn. Prioritize maintaining an effective sun protection routine with broad-spectrum SPF 30+ and minimize sun exposure during peak hours.
Achieving and maintaining healthy, glowing skin requires diligence, care, and consistency. By understanding the fundamental principles of skin care, knowing your skin type, and implementing a personalized skincare routine, you may improve your complexion and maintain its health for years to come.
Additionally, don’t underestimate the importance of adopting a balanced diet and a healthy lifestyle, hydration, sleep, stress management, and exercise. In combination with your daily skincare regimen, the benefits of these habits will be reflected in your radiant, healthy skin.
Also Read: Natural Home Remedies for Hyperpigmentation
To improve your skin quality, it is proposed to maintain a consistent skincare routine, focus on sun protection, and adopt a nutrient-rich diet and exercise routine. Ensure you get adequate sleep and stay hydrated.
By consistently performing a gentle skincare routine, protecting your skin from the sun, maintaining a balanced diet, and practicing healthy lifestyle habits like exercise and proper sleep, you may achieve a healthy, glowing complexion.
To make your skin look healthier, you are supposed to be gentle when cleansing, exfoliate once or twice a week, moisturize daily, and always apply sun protection when exposed to sunlight.
While “perfect” skin may remain an unattainable standard, natural approaches to maintaining healthy skin include consuming nutrient-dense fruits and vegetables, staying hydrated, getting sufficient sleep, managing stress, exercising regularly, and practicing sun-safe habits.
To keep moisture in your skin, drink plenty of water, use lukewarm water while washing and bathing, apply a moisturizer suitable for your skin type, and utilize a humidifier to maintain indoor air humidity levels.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Magnesium is a vital nutrient key to many body processes. But worldwide, a lack of magnesium is common. This deficiency can harm your health. It may also cause symptoms and serious outcomes if left unchecked.
This article aims to shed light on magnesium deficiency. We want to help you know why it happens and spot the signs. Plus, we’ll share ways to tackle this often ignored problem. We’ll walk you through risk factors, food sources, ways to spot a deficiency, supplement options, and life changes that may help you reduce deficiency.
We need this important mineral, magnesium, for many functions which are as follows.
Taking in enough magnesium is key to staying healthy. It may reduce health problems tied to a deficiency.
Many factors can cause a lack of magnesium in your body. They are listed below.
Symptoms of magnesium deficiency can show up in many ways. They can range from mild to severe symptoms. They are described below.
Common signs of magnesium shortage are muscle twitches and cramps. These discomforting feelings can appear in any muscle in your body. They can range from mild to disabling.
Having too little magnesium can lead to muscle twitches and cramps in the following ways described below.
Magnesium is vital in controlling muscle contraction and relaxation. It directs the flow of calcium ions in and out of cells, which causes muscle contractions to start. When you are short on magnesium, muscle cells may clash. This can cause painful spasms and cramps.
Magnesium shortage has been tied to many mental health troubles like depression, anxiety, and mood disorders.
Lack of magnesium links to depression due to its key role in controlling neurotransmitter production and handling. Magnesium is vital for making serotonin. This is a neurotransmitter that affects our moods. If there’s not enough magnesium, serotonin production may falter. This could lead to a low mood.
Anxiety is another common sign of lacking magnesium. Similar to depression, anxiety can stem from an imbalance in neurotransmitters, including serotonin, affected by magnesium levels. Also, magnesium has a role in controlling our stress response system, and a shortage may make you more sensitive to stress, leading to increased anxiety symptoms.
Magnesium is central to proper brain working. It protects and maintains neuron health. It also supports cognitive functions like memory and learning. Being short on this nutrient may help trigger neurological and mental health disorders. This highlights why maintaining enough magnesium is key for good brain health.
Osteoporosis is a disease marked by weak bones. This increases the chance of fractures. Lack of magnesium is linked to getting osteoporosis. The mineral has a key role in keeping bones healthy.
Magnesium aids bone health in the following ways.
Too little magnesium can lead to bone breakdown by affecting the regulation of calcium and disrupting the balance of bone remodeling. This can fuel a higher risk of osteoporosis and bone fractures, especially in older adults and those suffering from extended magnesium deficiency.
Tiredness and weak muscles are common signs of a lack of magnesium. These symptoms might block daily tasks and reduce your overall way of life.
Magnesium is vital for energy production. It helps change food into usable power. When magnesium levels are low, your body may not produce enough energy. This could lead to feeling tired and weak.
It’s key to note that there can be many causes of fatigue. The lack of magnesium is one. Meet a healthcare provider to investigate the cause and how to manage it.
High blood pressure, or hypertension, is a serious issue. It can raise the chance of heart disease and stroke. Lack of magnesium is linked to a higher risk of getting high blood pressure.
Magnesium plays a key role in controlling blood pressure by impacting the release of vasodilatory hormones and modulating vessel tone. If there’s not enough magnesium, blood vessels might constrict. This could lead to higher blood pressure.
Ensuring enough intake of magnesium along with other healthy life habits might help control and maintain healthy blood pressure levels. If you’re dealing with high blood pressure or at risk, talk with a healthcare provider about your magnesium intake and any needed steps.
Asthma is a long-term lung disease marked by inflamed airways and trouble breathing. Lack of magnesium has been linked to a raised chance of getting asthma and worsening its symptoms.
Magnesium has a key role in controlling bronchial smooth muscle tension, which affects airflow and breathing. When magnesium levels drop, airways may get more narrow, making it harder for people with asthma to breathe.
Studies suggest that maintaining enough magnesium could help manage asthma symptoms and improve lung health. Getting enough magnesium, whether through diet or supplements, might help those with asthma or other breathing issues.
Also Read: Magnesium Rich Fruits: A Research-Based Guide to Healthier Choices
Detecting the lack of magnesium can be difficult due to the hard task of correctly measuring magnesium in the body. In the United States, healthcare providers often judge an individual’s magnesium status based on their diet.
Although blood tests can yield some insights into magnesium amounts, they might not correctly show a person’s magnesium status. This is due to the body’s fast handling of this mineral. More specific tests might offer a clearer view of a person’s magnesium levels, but these are not commonly used in everyday medical practice.
The National Institutes of Health advises these daily intake amounts of magnesium for adults:
Pregnant women who are breastfeeding might need a bit more magnesium to support their higher requirements during these times.
Dietary sources of magnesium include a variety of whole foods, such as nuts, legumes, whole grains, and green leafy vegetables. Incorporating these magnesium-rich foods into your daily diet may help ensure that you meet your daily magnesium needs.
Here are some examples of foods that are high in magnesium:
Several nutrients and conditions can affect magnesium absorption in your body. To optimize your intake, you may consider the following strategies.
Individuals having trouble getting their needed magnesium through diet might need to turn to supplements. Magnesium supplements come in various forms and dosages. They offer more benefits than just addressing a shortage. These are to be incorporated into your daily routine under your doctor’s guidance.
Along with managing deficiency, magnesium supplements are tied to several potential health benefits, which are as follows.
Magnesium supplements may help to lower blood pressure.
Supplemental magnesium has links to better sleep quality. Some people also reported less insomnia. This was especially true for those with restless leg syndrome.
Taking magnesium supplements is linked to better mood. Users reported fewer signs of feeling down and anxious.
Some research hints that taking magnesium supplements may better blood sugar control. It could also help with how sensitive to insulin people with type 2 diabetes or those on the verge of diabetes are.
Magnesium supplements might reduce the risk of heart disease and related problems. These include abnormal heart rates, though more research is needed to confirm this link.
Taking magnesium has helped some people reduce how often and strong the migraine headaches are.
For all the above benefits more research is needed and always discuss with your doctor before incorporating them in your routine.
Also Read: Magnesium Rich Foods: Your Ultimate Guide to Essential Nutrition
While generally safe within the advised doses, magnesium supplements can cause side effects in some people. Potential side effects include digestive issues such as diarrhea, cramping, and nausea.
People with kidney or heart issues should talk to their healthcare provider before using magnesium supplements. Some steps may be needed to reduce possible risks.
Different forms of magnesium supplements exist. Some get absorbed by the body more easily than others. Consider picking supplements that contain magnesium citrate, magnesium lactate, magnesium chloride, or magnesium malate. These forms tend to provide better absorption.
Always consult with your healthcare service giver before starting to use any magnesium supplement. This ensures it’s safe and fits your unique needs.
Adult daily magnesium supplement dosage recommendations are generally between 200 and 400 mg, depending on individual factors and the specific supplement being used. Consult with your healthcare provider to determine the appropriate dosage for your circumstances. If you are pregnant or breastfeeding, consult with your healthcare provider for guidance on magnesium supplementation during these periods. Do not self-medicate.
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Approaches to addressing magnesium deficiency typically involve a combination of dietary changes, supplementation, and lifestyle modifications.
Adding foods high in magnesium to your daily diet may boost your magnesium levels and overall health. Whole grains, legumes, nuts, seeds, and green leafy vegetables are all rich in this must-have mineral.
For people who keep having magnesium deficiencies or find it hard to get what they need from food alone, taking magnesium supplements may help. Meet with a healthcare provider to find the best form and dosage for your special needs.
Making some changes to your lifestyle may increase your body’s uptake of magnesium. Try eating fewer calcium-loaded foods near meals high in magnesium. Also, avoid taking too much zinc. Treat any vitamin D deficiencies and eat more raw veggies. Lastly, try to quit smoking.
Lack of magnesium is a common, yet often ignored, issue that can bring a wide range of symptoms and issues. When you know the causes and risk factors tied to being short on magnesium, you may be able to take the first steps to making sure you’re getting this much needed mineral.
Eat more foods loaded with magnesium, consider supplements when needed, and make lifestyle changes to improve absorption of magnesium. This may help you keep optimal magnesium levels. It will also support overall health and well-being.
Identifying if you lack magnesium can be tough, as signs can be slight or vague sometimes. If you suspect being deficient of magnesium, meet with a healthcare provider. They can check your diet, do a body checkup, and order the right tests.
Magnesium is an essential nutrient that plays a vital role in many processes inside us. These include producing energy and controlling muscle and nerve functions, bone and teeth growth, protein production, and DNA replication. Keeping enough magnesium levels is key for overall health and well-being.
Common causes of a lack of magnesium include a poor diet, gut problems that affect absorption, urinating or sweating out too much magnesium, pregnancy, age, and certain medicines.
While changing your diet may help improve magnesium levels, some people might need supplements to manage the deficiency. Meet with a healthcare provider to find the best approach for you.
Daily doses of magnesium supplements are generally between 200 and 400 mg. It depends on a person’s factors and the supplement being used. Meet with your healthcare provider to find the right dose for you.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Glutathione often called the “master antioxidant” is pretty well known. Our bodies need it to stay healthy and strong. It’s found in all of our cells, and it has lots of functions in our body. It helps us get rid of toxins, boosts our immune systems, and protects us from harmful molecules called free radicals. But as we get older, our bodies don’t make as much of it. Because of this, we’re more likely to get sick. This article is packed with tips on how to increase your glutathione levels safely and naturally. Lastly, we will answer some frequently asked questions regarding this topic.
Did you know?
In this section we will try to understand what glutathione is and it’s functions in the body.
Glutathione is a tiny protein made up of three different substances which is cysteine, glutamic acid, and glycine. Together, they act as a powerful tool to fight off dangerous molecules we come across every day from factors like pollution and certain types of foods.
Glutathione carries out many tasks within the body which are as follows.
There are two types of glutathione in our bodies, a type called reduced glutathione (GSH for short), and another called oxidized glutathione (GSSG). When GSH gets busy fending off harmful molecules, it becomes GSSG. But don’t worry, our bodies can change GSSG back into GSH so it’s ready for action again.
Below we have described natural ways that may help our bodies get enough glutathione.
Eating foods that are rich in a mineral called sulfur is one way. Foods like broccoli, kale, cauliflower, and Brussels sprouts are great choices for this.
Vitamin C is also important because it helps our bodies store more glutathione. Foods like citrus fruits, kiwis, and strawberries are all high in vitamin C.
Then there’s selenium, which directly helps make glutathione. Foods like fish, organ meats, and Brazil nuts all contain lots of selenium.
You can also eat foods that naturally contain glutathione, like broccoli, avocados, spinach, and asparagus.
Another option is supplementing your diet with whey protein. It’s brimming with cysteine, one of the building blocks of glutathione.
Milk thistle supplements, which contain a helpful compound called silymarin, could help as well. Animal studies have shown that it boosts glutathione levels. Run it by your doctor before using it.
The spice turmeric, which contains a powerful antioxidant called curcumin, may also help. More research is needed here though.
Don’t forget the importance of sleep, either. Not getting enough of it can lower your glutathione levels.
Regular exercise can also help. But remember to keep it balanced and don’t overstrain. Keep your diet varied and ensure you rest plenty.
Drinking too much can bring your glutathione levels crashing down. It does this mainly by lowering levels in the lungs. So, try to limit how much you drink.
If these natural methods aren’t working, you might consider glutathione supplementation. But keep in mind, there are potential risks and side effects.
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Some research claim the following regarding glutathione supplementation.
Always remember to consult your doctor before incorporating these supplements into your routine.
However, glutathione supplements are not for everyone. There are risks and side effects to bear in mind which are as follows.
It depends on things like your age, sex, and medical history. Ask your healthcare provider to know the best dose for you.
Daily, most people may take between 250 and 500 mg of oral glutathione. Studies suggest you need at least 500 mg a day for two weeks or more to notice a change in your levels. Always take the dose recommended by your doctor.
The right dose might vary based on the circumference .
If you’re already on medication or taking other substances, you might need to think twice about glutathione supplements:
Glutathione might not react well with some medications, especially ones used in chemotherapy. Also, too much acetaminophen can lower your levels of glutathione, which could increase its toxic effects. Always ask your doctor before you start glutathione supplements if you’re on any medications.
Certain factors can bring down your glutathione levels too which are as follows.
Be aware of these and make changes in your lifestyle where needed to keep your levels up.
On the flip side, there are foods and nutrients that can support glutathione production which are as follows.
Some people use glutathione to lighten their skin and reduce dark spots. However, this use is controversial, and more research is needed.
Glutathione might work by blocking the action of an enzyme called tyrosinase. If this enzyme isn’t doing its job, the body will make more of a lighter pigment, instead of a darker one that gives skin it’s colour.
On one hand, preliminary evidence suggests that oral and topical glutathione could temporarily lighten skin. They’re mostly well-tolerated. On the other hand, we still need more large-scale studies to be sure that it works and find out the best doses and formats to use.
The practice of injecting glutathione for skin lightening is a major safety concern. The US Food and Drug Administration has warned against injecting skin-lightening agents such as glutathione due to risks like severe problems with the liver and potentially life-threatening reactions.
Glutathione is a really important antioxidant that does so much to keep us healthy. Maintaining your body’s natural glutathione levels is key. This may be done through your diet, lifestyle, and in some cases, supplements. But be mindful of the potential risks and side effects tied to glutathione supplements, and always talk to your healthcare provider before starting something new.
At the end of the day, a balanced lifestyle, a good diet, regular exercise, and enough sleep may go a long way in supporting healthy glutathione levels.
When supplementing with glutathione, be careful about mixing it with certain medicines, especially chemotherapy drugs and high-dose acetaminophen. Always talk to your healthcare provider before starting glutathione supplements.
Right now, there’s no evidence saying that drinking coffee with glutathione is risky. That said, it’s always smart to check with your doctor first before mixing them together.
Most people can safely use glutathione. However, some may have stomach problems like bloating, cramping, or loose stools. Injecting it directly has severe risks, including serious liver disease and life-threatening allergic reactions. Caution is advised.
Starting glutathione could give your body a powerful new tool against harmful molecules by replenishing your natural glutathione stores. You might experience diverse benefits, from stronger immune function to possible skin improvement. Talk to your healthcare provider to see if glutathione is right for you. Do not self-medicate.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Glutathione, a molecule found in every cell in our bodies, is essentially vital for our health. Being a strong antioxidant, it is said to fight oxidative stress, gives a boost to our immune system, and aid the liver in detoxification. Thus, making glutathione a popular topic in the world of health research.
In this article, we’re going to delve deep into the potential science-backed health benefits of glutathione. We’ll walk you through its forms and how you may use them. We’ll also discuss about the possible side effects, risks, and precautions linked to glutathione intake. Lastly, we will answer some frequently asked questions regarding this topic.
Did you know?
Glutathione is a tripeptide synthesized in our body cells. It’s made up of three amino acids which are cysteine, glycine, and glutamic acid, with a unique structure. With its antioxidant traits, glutathione has a host of functions that preserve our overall health.
As an antioxidant, glutathione has an edge over harmful free radicals. These radicals can harm our cells. They arise from different bio-chemical reactions and outside irritants like pollution, stress, and bad food habits. By keeping these radicals at bay, glutathione shields us from oxidative stress and related health problems.
One of the primary functions of glutathione is detoxification. It helps the liver with this by binding with toxins and other harmful stuff. This binding process lets us expel toxins with ease, protecting our vital organs from damage.
The immune system is the shield that protects us, and glutathione has a big role in it. Its antioxidant trait fights inflammation and boosts our immune cells. This way, our bodies may combat infections and diseases more efficiently.
Antioxidants like glutathione have a protective role in our bodies. They are proposed to reduce oxidative stress and maintain overall health. Oxidative stress is linked to a myriad of health diseases like heart disease, aging, chronic inflammation, and certain cancers, as it leads to the generation of free radicals. Antioxidants neutralize harmful free radicals that can harm our cells. They keep a healthy balance between the production of such harmful molecules and their removal.
Psoriasis is a chronic skin problem. It impacts millions of people across the world. Some studies hint at a link between low glutathione levels and psoriasis severity. They suggest that if you increase glutathione levels, it improves psoriasis symptoms. This may be a benefit for those with psoriasis and improve skin health.
Studies point that that glutathione reduces cell damage in both alcoholic and nonalcoholic fatty liver diseases. It shields the liver cells from damage caused by toxins and free radicals. Its protective role may ensure the liver works well, boosting overall health. Using glutathione as a supplement may mark improvement in liver health for those with these conditions. Further research is needed before we can start recommending glutathione supplements.
Insulin resistance is quite common in the elderly. It usually leads to type-2 diabetes. Studies indicate that higher glutathione levels improve insulin sensitivity. This is done by reducing oxidative stress that negatively impacts insulin signaling pathways.
Clinical studies for the using glutathione for this purpose have shown hopeful results. Older people who were supplemented with glutathione saw improvements in their insulin sensitivity and general blood sugar control. This hints that adding glutathione to elderly people’s diets may help control their blood sugar levels, however, more research is needed regarding this.
Peripheral artery disease (PAD) is a circulatory problem limiting blood flow to limbs. This often causes leg pain and restricts movement. It’s been suggested that glutathione may improve blood flow in those with PAD by reducing the oxidative stress which harms the blood vessels. This may increase their mobility and decrease their pain. Research is ongoing regarding potential benefit.
Parkinson’s disease is a neurodegenerative disorder. It’s marked by a loss of neurons that produce dopamine. Lower levels of glutathione have been seen in the brains of people with Parkinson’s disease. So, some researchers think that boosting glutathione levels might protect these neurons from more damage. This could possibly reduce Parkinson’s disease severity. Studies regarding this are showing promising results. Some patients saw major improvements in motor function after taking glutathione supplements. More research is needed to confirm the potential of glutathione as a treatment for Parkinson’s disease.
Autoimmune diseases like rheumatoid arthritis, lupus, and multiple sclerosis are marked by chronic inflammation and an overactive immune response. It’s thought that oxidative stress plays a big role in these conditions. This stress can worsen inflammation and damage healthy tissues. It’s been found that glutathione may alter the response of the immune system. This promotes a healthier balance between the body’s defenses and flooding autoimmune diseases with inflammation. By reducing oxidative stress and regulating immune response, glutathione might relieve autoimmune conditions.
Autism spectrum disorder (ASD) is a disorder that affects communication, social interaction, and behaviour. Some studies link oxidative damage to ASD development. These studies also found that those affected had lower levels of glutathione. Studies showed that using glutathione as a supplement might reduce oxidative damage in autistic children. This may possibly reduce their symptoms. But, it’s important to note that these studies largely focused on measuring signs of oxidative stress, and not changes in symptom severity. We need more research to fully know the benefits of glutathione supplementation for autistic individuals.
Uncontrolled diabetes might lead to heart disease, kidney damage, and nerve damage. Studies link high blood sugar levels and oxidative stress. This suggests that having adequate glutathione levels might protect against the harmful impacts of uncontrolled diabetes. Using glutathione as a supplement has been found to improve blood sugar control among people with uncontrolled diabetes. This might reduce the risk of complications linked to diabetes. So, by maintaining healthy blood sugar levels and reducing oxidative stress, glutathione may be beneficial for those living with diabetes. Research on this is still ongoing.
Chronic lung diseases like asthma and COPD are usually marked by ongoing inflammation and oxidative stress in the lungs. Glutathione plays a key role in boosting lung health. It protects against oxidative damage and reduces overall inflammation. Studies show that using glutathione supplements might reduce symptoms of lung diseases in some people. These symptoms can include wheezing and breathlessness. By boosting lung health and reducing lung inflammation, glutathione may enhance the quality of life for those living with chronic respiratory conditions. The research on this usage is ongoing.
Ad* You May Also Explore: Pharmeasy Glutathione Capsules
Glutathione comes in many forms. So, individuals can pick the best method that suits their needs. In this section, we’ll discuss natural sources, supplements, and intravenous shots as options to raise glutathione levels.
Glutathione or it’s basic amino acids is found in a variety of whole foods. So, you can increase your glutathione levels through diet. Some foods containing it are as follows:
People may also boost their glutathione levels by taking supplements. This antioxidant is available in several supplement forms, which are as follows.
When picking a glutathione supplement, think about factors like dosage and use. Always have a discussion with a healthcare provider to make sure that the supplement works well for your own health needs and concerns. Do not self-medicate.
Intravenous injections are another method of taking glutathione. These should be given in clinical settings. Injecting glutathione directly into the bloodstream may raise glutathione levels more quickly and effectively in some cases.
While intravenous injections might provide faster results in some cases, it’s critical to consider the possible risks associated with this form of supplementation. Some studies reported negative effects linked to intravenous glutathione use like liver damage and allergic reactions. As always, make sure to discuss with a healthcare provider before starting any new kind of supplement.
Researchers have found that zinc levels may drop with continued usage of glutathione supplements, hence these should be taken on your doctor’s advise.
Dr. Siddharth Gupta, B.A.M.S, M.D
Glutathione is generally seen as safe when eaten through food sources. But, it’s important to know about potential side effects linked to glutathione supplements.
Some reported side effects linked to glutathione supplements are as follows.
It’s important to discuss with a healthcare provider any medications you may be taking. This is because some medications might not work well with glutathione supplements.
While limited information is available about the safety and usefulness of glutathione during pregnancy and breastfeeding, it’s generally recommended that people avoid this supplement during these times.
Glutathione is a potent antioxidant that naturally occurs in our bodies. It plays an essential role in boosting our overall health and wellness. It is said to support liver function, reducing oxidative stress, and promoting a healthy immune response are just some of the ways in which increasing glutathione levels might provide significant health benefits.
More research is needed to fully assess the depth of possible glutathione benefits. As always, make sure to discuss with your healthcare provider before beginning any new supplement regimen. You need the right guidance and support from your doctor according to your health situation.
Glutathione supplementation is safe if used correctly and under the watch of a healthcare provider. However, do consult with your healthcare professional about your specific health concerns and medication regimen before taking glutathione daily.
Glutathione is said to have many potential health benefits. These include combatting oxidative stress, supporting liver health, enhancing immune response, and dealing with various health conditions. However, the exact benefits depend on the individual and their unique health situation.
Glutathione supplements can lead to gastrointestinal disturbances like bloating and cramping. More rarely, allergic reactions have been reported. These can range from mild skin irritation to severe reactions. That’s why it’s important to consult with a healthcare provider before starting glutathione supplements.
Studies show that glutathione supports liver health by aiding in detoxification and reducing cell damage. It might also have some benefits for kidney health, but more research is required to confirm these effects. Always consult with a healthcare provider before taking glutathione for liver or kidney health. They’ll help decide if supplementation is right for your specific needs.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Vitamin B complex is an essential nutrient, proposed to play an important role in maintaining good health and well-being. These nutrients is said to contribute to a variety of bodily functions, such as energy production, brain function, and cell metabolism. The significance of vitamin B complex cannot be understated, as it has a direct impact on an individual’s overall health. In this article, we shall delve deeper into the benefits of vitamin B complex and explore various research-backed health advantages associated with these vital nutrients.
In the article below, you will be provided with detailed information about each of the eight B vitamins, the numerous health benefits they are said to offer, how they are linked with certain health conditions, dietary sources, and instances when supplemental vitamin B complex might be necessary. Furthermore, we shall also address common questions related to vitamin B complex, ultimately providing you with comprehensive knowledge of this essential nutrient.
Did you know?
Vitamin B complex includes eight key vitamins. They help our bodies grow and work well. In the table below the 8 vitamins that comprise vitamin B complex, along with their actions, and the dietary sources that contain them, are elaborated.
|
Vitamin |
Proposed function |
Food Sources |
|
B1 (Thiamine) |
Energy production, metabolism |
Pork, sunflower seeds, wheat germ |
|
B2 (Riboflavin) |
Transforming food into energy, defends cells |
Organ meats, beef, mushrooms |
|
B3 (Niacin) |
Cellular signaling, metabolism, DNA production, and repair |
Chicken, tuna, lentils |
|
B5 (Pantothenic Acid) |
Changing food into energy, hormone, and cholesterol production |
Liver, fish, yogurt, avocado |
|
B6 (Pyridoxine) |
Breaking down amino acids, red blood cell production |
Chickpeas, salmon, potatoes |
|
B7 (Biotin) |
Managing carbohydrates and fat metabolism, gene expression regulation |
Yeast, eggs, salmon, cheese, liver |
|
B9 (Folate) |
Helping with cell growth, amino acid metabolism, red and white blood cell formation, cell division |
Leafy greens, liver, beans |
|
B12 (Cobalamin) |
Keeping the nervous system healthy, producing DNA, developing red blood cells |
Meats, eggs, seafood, dairy |
Different B vitamins have various proposed health benefits. They are discussed below.
They may be able to make you feel more energetic and less tired as they are proposed to help in converting food into energy.
The B vitamins, especially vitamin B6, B9, and B12, are vital for brain health. They play a part in producing chemicals that let nerve cells communicate to each other. A good intake of B vitamins may mean better memory and focus.
To keep your skin, hair, and nails healthy, you need enough vitamin B3, B5, and B7. B7 as they are said to help make your hair and nails stronger, while B3 is said to work on the skin and B5 slows down aging.
Especially vitaminB5 and B6 are needed to produce certain hormonesthat help manage stress, keep mood steady, and maintain well-being.
B vitamins, particularly vitamin b6, are vital for the immune system. They are proposed to aid in the production of white blood cells, which provides immunity.
Several B vitamins help make chemicals that affect mood. Getting enough of these vitamins may help reduce stress and boost mental well-being.
The potential benefits of using vitamin B complex in certain situations are described below.
During pregnancy, women may need more vitamin B complex. As it is said to supports the baby. Certain B vitamins (especially B9 and B12) help with the growth of a baby’s brain and nerves. Taking these vitamins during pregnancy may lead to better health for the baby. Also, folic acid is essential in reducing the risk of neural tube defects in the foetus, and around 400mcg per day should be given to a pregnant woman. It is of great significance to not start these vitamins on your own when you get pregnant always consult your medical doctor and they will guide you through it.
Studies show a link between low levels of certain B vitamins and feeling sad or down. More so, the link is particularly associated with vitamin B12. Some studies showed that individuals with low mood or sadness started feeling better after taking vitamin B12. The research regarding this is still ongoing. Thus, if any person is experiencing low mood or sadness for extended periods, it is advised to consult a psychiatrist.
B vitamins (like B2 and B12) may help reduce the risk of and manage strong head pain. Some studies found that vitamin B2 may help stop strong head pain from happening. This is because they think B2 may affect problems with cells. Some studies found large doses of B2 (400 mg each day) may help reduce the frequency of attacks and their intensity. Some also believe that B12 may help ease pain as well. More research is needed to corroborate this.
Vitamin B6 plays a role in producing serotonin. This chemical helps control mood and may help ease feelings of worry or fear. By this logic taking enough B6 is proposed to support healthy serotonin levels and keep anxiousness at bay. More research is needed regarding this.
Vitamin B12 is important for production of red blood cells. Without it, you can end up with low red blood cells, which are unusually large in size, also known as megaloblastic anaemia. This can make you feel tired, weak, and short of breath, and your skin may look pale. One carrying out blood tests if they find a low RBC count with large-sized RBCs, then it is suspected that there might be B12, and folate deficiency and your doctor will give supplements to manage it. Do not self-medicate always keep your doctor in the loop.
You probably won’t get too many of these nutrients from food because vitamin B is water-soluble.
Dr. Siddharth Gupta, B.A.M.S, M.D
On the other hand, taking supplements that are overly rich in unneeded amounts of vitamin B may cause major adverse effects.
Excessive amounts of supplemental B3 (niacin) may cause flushing of the skin, nausea, elevated blood sugar, and potentially liver damage.
Eating a balanced diet should give you enough of all eight B vitamins. But, some people might need more. Below we will discuss the food sources rich in vitamin B.
Animal-based foods are full of various B vitamins. They are as follows.
Though most B vitamins are in animal foods, you can still find them in plant-based foods. They are as follows.
Many food makers add B vitamins to their products. They are as follows.
The body needs B-group vitamins in order to utilize foods that provide energy, such as protein, fat, and carbs, as fuel. It need more B-group vitamins to support cell division through DNA synthesis.
Dr. Rajeev Singh, BAMS
While most people get enough B vitamins through diet, some factors might raise the risk of vitamin B complex deficiency.
If you don’t get enough of a certain B vitamin, you might see the following symptoms.
Also Read: Vitamin B Foods: Your Ultimate Guide to Essential Nutrients
Some factors make it more likely to be deficient in B vitamins. They are as follows.
If your doctor tells you that you don’t have enough vitamin B complex, here are some steps you may take.
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Even if you eat a varied diet, you might still need more B vitamins.
B vitamin supplements could be a good idea in these cases, in accordance to your doctor’s guidance.
Women who are pregnant or nursing might need more B vitamins (especially B9 and B12). These are important for the baby’s nervous system.
Older people might not absorb vitamin B12 from foods as well. They may need a supplement to keep from becoming deficient.
As vitamin B12 is mostly in animal foods, vegans and vegetarians might need a vitamin B12 supplement.
If you have a health problem that stops you from absorbing nutrients (like celiac disease, Crohn’s disease, or pernicious anemia), you might need more B vitamins.
If you’re taking a B vitamin supplement, always discuss with a doctor before starting. They will guide you on how much to take according to your health needs.
Taking B vitamins is usually safe. But if you take too much, you might get a headache, feel sick to your stomach, throw up, have diarrhea, feel tired, or have tingling hands and feet.
Also, B vitamins might cause problems with certain drugs or in people with certain health problems. Always check with a doctor before starting any new supplement.
Vitamin B complex is a nutrient we need to keep healthy. B vitamins are proposed to be good for producing energy, helping the brain work well, and controlling mood. Most people get enough B vitamins by eating a balanced diet. But older people, pregnant women, and people with certain needs may need to take more.
Knowing about B vitamins allows you to get enough of these key nutrients. That maybe through diet or even supplements, which may support your overall health and avoid some health problems. Be sure to double-check with your healthcare provider before starting new supplements.
The main job of vitamin B complex is to keep the body working well. It helps produce energy, produce cells like RBCs, neuronal development, maintain mood, and many more things.
You may usually take vitamin B complex every day without harm, but only after discussing it with your doctor. Do not self-medicate as excess consumption can cause harm.
Vitamin B complex, especially folic acid (vitamin B9) and vitamin B12, helps pregnant women. It’s crucial for the growth of the baby’s brain and may reduce the risk of birth problems.
Foods with vitamin B complex include animal-based foods (meat, poultry, fish, dairy, eggs), plant-based foods (whole grains, legumes, nuts, seeds, fruits, veggies), and foods with added vitamins (breakfast cereals, bread, rice, pasta, non-dairy milk).
Yes, if you don’t get enough B vitamins, you could have issues with your blood, brain, skin, gut, mood, and more. So, it’s important to get enough B vitamins through diet or supplements.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Vitamin C, also known as ascorbic acid, is considered an essential nutrient due to its invaluable contributions to our overall health and well-being. As a highly effective antioxidant, vitamin C safeguards our cells by neutralizing harmful free radicals, which are molecules that can disrupt cellular function and thereby contribute to the development of various diseases. Despite its importance, our bodies cannot produce vitamin C naturally; hence, a steady intake through diet and supplementation is critical for maintaining optimal health.
This article will explore the numerous benefits associated with vitamin C, diving into recent research findings and discussing the recommended daily intake for various populations. By understanding the significance of this nutrient, we can more effectively leverage its potential to improve our health and even avoid some chronic diseases.
Scientific exploration of vitamin C continues at full speed as the health impacts it has are broad and diverse.
Loads of scientific studies focus on vitamin C. They look into the potential benefits it brings to our immune system, skin, hair, nails, and how it reduces risk of chronic diseases. The impact vitamin C has on cognitive health and aging is also explored.
When we think of vitamin C and immunity, the link is strong. As vitamin C is said to boost the production of white blood cells which fight infections. It also increases their function and shields them from harm caused by dangerous molecules, like free radicals. Besides, vitamin C is proposed to boost the skin’s ability to defend itself because it aids the making of collagen. This is a protein that plays a major role in keeping our skin strong.
Vitamin C matters much when it comes to the health of our skin, hair, and nails. As it is said to aid the production of collagen. This contributes to healthy and resilient skin. It also upholds the strength of our hair and nails.
Recent research hints that vitamin C could be a key player in reducing the risk of some chronic diseases. This is attributed to it’s antioxidant properties which reduces inflammation and keeps the heart in good shape, which may reduce the risk of heart disease. Besides, vitamin C may help keep blood pressure in check, lower the risk of heart disease, and even ward off some cancers as well.
The link between vitamin C and improved cognitive health, especially in older age, can’t be ignored. Low levels of vitamin C may lead to a higher risk of memory and thinking disorders, such as dementia. Consuming enough vitamin C, through diet or supplementation, may help defend memory and cognition over time. Research is ongoing and before starting any kind of supplements always consult with your doctor before doing so.
Despite a lot of research backing the benefits of vitamin C, some beliefs need to be set straight.
There’s a common belief that the more vitamin C you consume, the better for your health. But the truth is, there’s no clear proof that taking big doses of vitamin C supplements gives more health benefits. In fact, too much vitamin C can result in side effects like nausea, diarrhea, and kidney stones.
There’s some research suggesting that vitamin C may fight cancer. But the evidence that vitamin C supplements can prevent or treat cancer isn’t robust. Health experts keep pointing out the need to get vitamin C from a balanced diet rich in fruits and vegetables.
Let’s take a deeper dive into how vitamin C may enhance our health and well-being.
Vitamin C’s antioxidant properties may help lower the risk of several chronic diseases, including heart disease, cancer, and stroke. Eating foods rich in vitamin C and taking supplements may boost blood antioxidant levels. In turn, this shields cells from harmful free radicals that trigger inflammation and disease but always consult your doctor before taking supplements.
High blood pressure is a major risk factor for heart disease. Some studies suggest vitamin C may help reduce blood pressure. It does this by relaxing the blood vessels so that blood flow is better.
Heart disease is the top killer worldwide. Plenty of factors increase the risk of heart disease. These include high blood pressure and high blood cholesterol. Vitamin C may help reduce the risk of heart disease. It improves blood vessel dilation, reduces inflammatory markers, and lowers blood pressure.
Gout is a painful type of arthritis. It happens when there’s too much uric acid in the joints. Some studies suggest that a good amount of vitamin C may lower blood uric acid levels. This may reduce the risk of gout attacks.
Vitamin C improves iron absorption in the body, especially from plant-based sources. This may help reduce iron-deficiency anaemia. This condition happens when there aren’t enough red blood cells to take oxygen all over the body. Eating food rich in vitamin C with food rich in iron may help those at risk of anaemia.
Vitamin C is proposed to make the immune system stronger. It is said to boost the production white blood cells. These cells are key in fighting off infections. Plus, vitamin C helps protect these cells from damage caused by free radicals.
Low levels of vitamin C have been linked to a higher risk of memory and thinking disorders, like dementia. Getting enough vitamin C, either by eating it or taking supplements as per doctor’s advice, may help guard against cognitive decline.
Vitamin C plays is supposed to play a big role in the body’s ability to heal wounds. Being part of collagen production and having antioxidant properties favours the repair process. This speeds up recovery and fixes damaged tissue.
Some research hints that vitamin C may better heart health. It does this by defending against oxidative stress within the blood vessels. Plus, it improves nitric oxide production and reduces plaque buildup. Such buildup is linked to atherosclerosis. Consuming enough vitamin C may help lower the risk of heart disease.
There’s a link between vitamin C and a lower risk of cataracts and age-related macular degeneration. This is a disease that can cause loss of vision as we grow older. Making sure to get enough vitamin C every day, either from foods or supplements as per doctor’s advice, may be good for overall eye health and vision.
Studies suggest that vitamin C supplements may improve the control of sugar levels in people with type 2 diabetes. Probably by cutting down blood glucose levels after eating and improving overall metabolism control.
Because vitamin C helps the body absorb more iron, it may ward off anaemia in people likely to lack iron. Eating foods or supplements rich in vitamin C, alongside iron-rich foods, may help improve iron status.
The antioxidant benefits of vitamin C may give some protection from the harmful effects of pollution. These include breathing trouble and inflammation. Making sure to get enough vitamin C every day may counteract the harm caused by pollutants.
Some research hints that vitamin C may play a role in keeping allergies like asthma and eczema in check. It does this by reducing inflammation and boosting the immune response to allergens. Getting enough vitamin C may help control and reduce the risk of allergic reactions.
Vitamin C has been found to lessen symptoms of motion sickness, such as seasickness. Making sure to get enough vitamin C may improve how we tolerate motion sickness. This could make us feel better during travel.
Despite popular belief, vitamin C doesn’t prevent sickness. However, it might still be helpful. According to the researchers, vitamin C may reduce the severity and duration of colds and the flu and reduce the chances of further complications.
Dr. Siddharth Gupta, B.A.M.S, M.D
The suggested daily intake of vitamin C changes based on age, sex, and special cases. These include being pregnant or a smoker. Knowing personal needs and understanding the role vitamin C has is key to getting the most benefits from it.
The table below shows the general suggestions based on age, gender, and specific stage of life.
|
Age Group/Sex |
RDI of Vitamin C (mg) |
|
Infants (0-6 months) |
40 (Adequate Intake) |
|
Infants (7-12 months) |
50 (Adequate Intake) |
|
Children (1-3 years) |
15 |
|
Children (4-8 years) |
25 |
|
Children (9-13 years) |
45 |
|
Males (14-18 years) |
75 |
|
Females (14-18 years) |
65 |
|
Male Adults (19+ years) |
90 |
|
Female Adults (19+ years) |
75 |
|
Pregnant (14-18 years) |
80 |
|
Pregnant (19+ years) |
85 |
|
Breastfeeding (14-18 years) |
115 |
|
Breastfeeding (19+ years) |
120 |
It’s good to know that smokers may need an extra 35 mg of vitamin C per day. This is because smoking can reduce the amount of vitamin C in the body.
If you take too much vitamin C, you may experience the following side effects such as bloating, diarrhoea, headaches, flushed skin, cramps or an upset stomach. Taking very high levels of supplements puts a lot of strain on your kidneys. As a result, kidney stones can form and, in extreme cases, kidney failure can occur.
Dr. Rajeev Singh, BAMS
Vitamin C naturally exists in many fruits and vegetables. These include citrus fruits, berries, potatoes, tomatoes, peppers, cabbage, Brussels sprouts, broccoli, and spinach. Eating such foods or taking supplements can secure a good daily intake of this key nutrient.
A diet rich in different fruits and vegetables with a lot of vitamin C is the best way to meet the suggested daily intake. Some very good sources of vitamin C are as follows.
For people who can’t meet their daily vitamin C needs through food alone, supplements may be needed. There are many forms of vitamin C supplements, including tablets, capsules, chewable tablets, gummies, dissolving powders, and liquids.
Your doctor or healthcare provider may suggest you start taking vitamin C supplements if it’s right and safe for your specific health needs and circumstances.
Some researchers claim that due to its antioxidant properties, vitamin C may counteract various chemotherapy-related medications. Nonetheless, some scientists hypothesise that vitamin C might improve the efficacy of chemotherapy. In my opinion, do not take any supplements, including vitamin C, while receiving chemotherapy without first consulting your doctor.
Dr. Smita barode, B.A.M.S, M.S.
Certain factors may increase the risk of a vitamin C shortage. These are as follows.
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A lack of vitamin C can cause scurvy. This is a rare but very serious disease marked by anaemia, bleeding gums, easy bruising, and poor wound healing. Early warning signs and symptoms of a lack may include feeling tired, irritable, weight loss, and having aches in the joints and muscles.
Certain groups are more likely to lack vitamin C. These include the following people.
Even though vitamin C is seen as safe and usually well-tolerated, too much of it can lead to side effects like diarrhea, queasiness, throwing up, stomach cramps, and heartburn. For a long time, taking vitamin C supplements at high doses may also raise the chance of making kidney stones.
When taken at the right doses, vitamin C is usually seen as safe. Still, too much can cause side effects such as:
Your doctor or healthcare provider should be consulted before starting any vitamin C supplements. He or she will ensure the dose is right for your specific health needs and discuss any possible drug interactions if you are taking other drugs for other issues.
Vitamin C may have drug interactions with the following.
If you’re taking any of these drugs or substances, talk to your healthcare provider to make the right plan regarding vitamin C supplements.
In this article, we see that Vitamin C potentially plays an important role in total well-being. From boosting the immune system and reducing inflammation to potentially improving cognitive function and supporting heart health, vitamin C has been found to positively influence many features of human health. Ensuring you get enough of it every day, whether through diet or taking supplements, is vital for the best health results.
To get the most out of what vitamin C offers, it’s important to eat a diet rich in fruits and vegetables that are known to have a lot of this nutrient. Plus, being aware of factors that may raise the risk of a lack is key. Also, talking to a healthcare provider before starting any supplement regimen can make sure using it is safe and suitable. By making it a part of our daily lives, we may boost health.
Vitamin C is key for health, having a potentially vital role in the immune system, heart health, wound healing, skin health, and cognitive function.
Yes, consuming vitamin C every day (through food or taking supplements) is needed since the body can’t make it on its own. The suggested daily intake changes based on age, sex, and special conditions, such as being pregnant or a smoker.
Symptoms of low levels of vitamin C may include feeling very tired, irritable, weight loss, joint and muscle aches, dry or split hair, inflamed or bleeding gums, and healing wounds poorly.
There isn’t a strong reason not to take vitamin C at night, but some people might feel stomach discomfort or have trouble falling asleep after taking it. If this happens, consider taking vitamin C earlier in the day, so it doesn’t disrupt your sleep.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Maintaining a healthy lifestyle is crucial in today’s busy world. An important aspect of ensuring overall health is detoxification and blood purification. Clean blood impacts not just our physical health but also our mental well-being. The link between diet and blood health cannot be ignored, as certain foods are said to have blood-purifying properties that may aid in the detoxification process.
In this article, we’ll explore various research-backed foods that may naturally help purify your blood. We will discuss their benefits, methods of consumption, and what makes them important for our body. Additionally, we’ll delve into some frequently asked questions concerning blood purification.
Scientifically clean blood reflects blood that has all nutrients (glucose, ketones, fatty acids, O2, etc.), and toxins (urea, drug metabolites, CO2, etc.) within the normal range and is devoid of exogenous substances like drugs, heavy metals, etc. The liver, kidneys, and lungs play an important role in keeping the blood clean or in other words detoxifying the blood. Blood plays a significant role in maintaining our body’s overall health. The importance of having clean blood becomes clear when we understand its many functions and the impact these functions have on our well-being.
The roles of blood in the body are as follows.
Impure blood causes many health problems. These can range from low energy levels and skin issues to long-term diseases and failure of organs. Toxins in the bloodstream can cause inflammation, stress from oxidation, and bodily imbalances. These can affect our physical and emotional wellness.
Here’s why purifying your blood is good.
A balanced diet rich in natural blood purifiers is said to be useful for blood detox. It enhances overall health too. Below is a list of foods said to have blood-purifying potential.
The sulfur compound allicin turns garlic into a potent blood cleanser.
The allicin in garlic, does the following:
You can add garlic to your diet in several ways, which are described below.
Cilantro, also known as coriander leaves, is full of chlorophyll.
Cilantro helps in the following ways:
You can eat cilantro in the following ways:
Beetroot has liver active cleansing agents in it and is also rich in antioxidants and phytonutrients .
Beetroot is good as it potentially aids in:
You can add beetroot to your meals in the following ways:
The golden spice turmeric has curcumin, which is said to have detox properties.
Curcumin in turmeric may provide the following benefits:
Turmeric can be used in your diet as mentioned below:
Capsaicin in cayenne pepper is a blood purifier. It helps get rid of toxins from the body.
Capsaicin in cayenne pepper does the following:
You can add cayenne pepper to your meals in the following ways:
Lemon is a natural detoxifier. It creates more enzymes in the liver to clean toxins from the blood.
Lemon is said to help in the following:
You can consume lemon in the following ways:
The most basic element of life, water, supports detox by keeping blood’s pH in check and removing toxins.
Water is crucial for the following:
Black coffee in moderate amounts can help the liver in blood purification. Researchers have found that there may be liver-protective benefits to coffee consumption. Studies indicate that coffee consumption may also minimise the risk of liver cancer in those with chronic liver disease by lowering the incidence of cirrhosis.
Dr. Siddharth Gupta, B.A.M.S, M.D
Other foods may also play a big part in blood purification. Below we have discussed these food items and their potential health benefits.
Blueberries are rich in antioxidants. They have potent blood-purifying properties that keep the liver healthy and fight off diseases.
Blueberries may help in the following ways:
Add blueberries to your diet in the following ways.
Broccoli is a nutrient-rich cruciferous vegetable. It helps get toxins out and purify the blood.
Broccoli has a lot of the following nutrients which may contribute to it’s purifying potential:
Add broccoli to your meals in the following ways:
Jaggery, a raw sugar, is said to be a blood cleaner. It may help clean our blood and increase iron levels.
Jaggery helps in the following ways:
Add jaggery to your meals in the following ways::
Hibiscus, a beautiful flower, cleans the blood. It is also said to improve blood circulation in our body.
Hibiscus helps in the following ways.
Add hibiscus to your meals in the following ways:
Dandelion works as a natural diuretic, which may aids in filtering waste from the bloodstream.
Dandelion potentially aid in:
Add dandelion to your meals in the following ways.
Cranberries are frequently advocated for staving off the infections in your kidneys. They have been demonstrated to block bacteria from adhering to the urinary tract, so preventing urinary tract infections. All you have to do to reap the advantages of this fruit is toss a handful of fresh cranberries into salads, smoothies and muesli.
Dr. Rajeev Singh, BAMS
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There are many herbs that may support kidney and liver health. They may also purify the blood. But before you make changes to your diet or add herbal supplements, always ask your healthcare provider for medical advice.
Holy Basil, or Tulsi, is a well-respected herb. It’s known for its antibacterial and anti-inflammatory features, which make it a great blood purifier.
Include holy basil in your daily routine in the following way:
Neem, known for its antiviral and antifungal properties, is a bitter yet powerful blood purifier.
Add neem to your daily life in the following ways:
Ginger, a well-known home remedy, which is said to help purify the blood and boost overall well-being.
Ginger can be enjoyed in various forms, as described below:
Green tea is a common herbal tea that is consumed. It’s known to support liver and kidney function and give antioxidant help.
Parsley, a variable herb, helps keep the liver safe. It also promotes blood cleaning by boosting urine output.
Add parsley to your meals in the following ways:
Adding blood purifiers to your diet may provide long-term health and well-being. By choosing natural foods, herbs, and supplements, you can make a diet plan that fills your body’s nutritional needs which may have added benefits of cleaning your blood well.
It’s key to note that you should always ask a healthcare provider before making big changes to your diet. This is especially true for herbs and supplements. A balanced approach to self-care combined with a nutrient-rich diet will help you stay healthy overall. It may also keep your blood free from harmful toxins. This ensures a happier and healthier life.
There is no single “best” food for blood purification. Rather, a diet rich in natural purifiers like garlic, cilantro, beetroot, turmeric, and water may be essential. Additional foods like blueberries and broccoli may also play a significant role in maintaining clean blood.
Drinking lots of water is the best way to help get rid of toxins from your blood. Also, drinks like lemon water, herbal teas made with ginger, holy basil, or green tea, and fresh fruit and vegetable juices may further support blood cleaning and overall health.
The best way to clean blood is to eat a well-balanced diet with natural blood purifiers, stay hydrated, and live a healthy lifestyle. Including regular exercise, good sleep, and avoiding exposure to harmful chemicals and pollution may also contribute to cleaner blood.
The liver and kidneys play vital roles in cleaning blood in the body. They get rid of toxins and waste from the bloodstream. Eating foods and herbs known for their blood-cleaning abilities may further support liver and kidney function. Remember, a well-balanced diet and a healthy lifestyle are key for clean blood and overall wellness.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Osteomalacia can make your bones soft. This happens when there isn’t enough mineral in the bone. This can make your bones weak and easy to break. It’s important to know what causes it, its signs, and how to manage it. This may help you keep your bones as healthy as possible. As public awareness of a disease may help reduce it’s negative impacts.
In this article, we’ll discuss about what osteomalacia is. We’ll explore its symptoms and root causes. We’ll also tell you how doctors diagnose it and what management options are available. On top of that, we’ll discuss the complications linked to the illness and how you may avoid them.
Did you know?
Osteomalacia is a disease where there is not enough mineral in the bones. This softens the bones, making them weak and painful. It increases their likelihood of fractures. It usually occurs in adults. However, a similar condition called rickets can affect children.
In simple terms, osteomalacia is a bone disorder. There is disruption of the bone hardening process. This makes the bones weak and prone to breaking. The disease develops when the new bone does not take in minerals well. This leaves the bone soft and easy to damage.
Bone mineralization is the process that makes our bones grow and harden. It gives our body shape and support. This process happens when minerals, like calcium and phosphate, get added to the bone’s cells. If these minerals are absent or if they are not used well, the bones can soften. This leads to osteomalacia.
Both osteomalacia and rickets happen because there is not enough mineralization in the bones. However, they affect different age groups. Osteomalacia mainly affects adults, while rickets is found in children. Osteomalacia softens bones and raises the risk of fractures in adults. Rickets, on the other hand, can deform bones and slow growth in children.
Difference Between Osteomalacia and Osteoporosis
These two conditions may both involve the bones, yet they are not the same. Osteomalacia is a lack of bone hardening that results in softer bones. But osteoporosis is the loss of bone mass. This ends up making the bones brittle and prone to fractures. Both the conditions affect adults, but osteoporosis is more prevalent in postmenopausal women.
Let’s see how these two diseases are compared in the following table.
| Osteomalacia | Osteoporosis |
| Inadequate bone mineralization | Reduced bone mass and density |
| Softened bones | Brittle bones |
| Affects adults | Affects adults, primarily postmenopausal women |
Several things can cause osteomalacia which are discussed below.
Vitamin D is very important for bone health. If you lack it, your body will struggle to absorb calcium. This can lead to osteomalacia. Vitamin D deficiency is the most common cause of osteomalacia.
2. Lack of Sun Exposure
Your body makes vitamin D when it’s exposed to the sun. So, if you live in a place that gets little sunlight, you may not get enough vitamin D. The same is true if you spend a lot of time indoors. This can increase your risk of osteomalacia.
Not eating enough foods that are rich in vitamin D can also affect your bone health. Foods like oily fish, egg yolks, and dairy products can give you vitamin D. If you don’t eat these, you can end up with a lack of vitamin D. This can then raise your risk of osteomalacia.
Some disorders of the kidney or liver can disrupt your body’s ability to work with vitamin D. When this happens, you get deficient in vitamin D. This shortage can then cause osteomalacia.
Some drugs can prevent your body from using vitamin D properly. Examples include anticonvulsants and certain antacids. This can lead to a lack of vitamin D. As a result, your risk for osteomalacia can increase.
Some rare, inherited diseases can cause osteomalacia. These diseases mess with how your body deals with vitamin D, calcium, or phosphorus. They include familial hypophosphatemia, Fanconi syndrome, and X-linked hypophosphatemic rickets.
In certain cases, small tumors in the bones or soft tissues can cause osteomalacia. This type of osteomalacia is sometimes called tumor-induced or oncogenic osteomalacia.
Osteomalacia comes with a range of symptoms which are described below.
Bone pain is one of the most common symptoms of osteomalacia. The pain can be spread out and hit multiple body parts. It may be worse when you walk or put weight on the affected bones.
Getting tired easily, thigh and hip muscle weakness could be a sign of osteomalacia. This muscle weakness can make it hard for you to do common tasks. Things like climbing stairs or standing up from a sitting position can be tough.
Having soft bones also means you’re more likely to get fractures. Fractures from osteomalacia can happen without warning or with small injuries.
In bad cases of osteomalacia, your bones may become deformed. One such deformity is a hunched-back. For this to happen, osteomalacia would have to go untreated for a long time.
Osteomalacia can also show itself in less clear ways. You may feel tired or have trouble walking. Some general discomfort may also be there. These symptoms can be misdiagnosed at first.
In my experience, additional therapies to address or alleviate the symptoms of osteomalacia might be:
Dr. Siddharth Gupta, B.A.M.S, M.D
Braces to lessen or avoid abnormalities in the bones
Surgery (in severe cases) to cure bone malformations
To diagnose osteomalacia, doctors will look at how you present your symptoms. They’ll also do laboratory tests and imaging studies. This helps to rule out other conditions that could cause similar symptoms.
Doctors will start by looking at your medical history. They’ll also do a physical examination. This can help them spot signs and symptoms of the disease. The presence of risk factors, such as staying indoors a lot or eating a poor diet, also plays a role.
Doctors can do blood and urine tests to spot signs of osteomalacia. Low levels of calcium, phosphate, and vitamin D can be a strong sign. High levels of other markers, like alkaline phosphatase and parathyroid hormone, can also point to it.
Blood tests can check for levels of calcium, phosphate, vitamin D, alkaline phosphatase, and parathyroid hormone. These results can be crucial in finding out if you have osteomalacia.
Doing urine tests can show if your body is getting rid of too much calcium and phosphorus. If it is, your kidneys may not be keeping enough of these minerals. That can lead to osteomalacia.
Imaging tests, like X-rays and bone scans, can also be key. This is because they can show if your bones have thinned or fractured. They can even spot areas where mineralization has not been completed.
It’s also important to tell osteomalacia from other conditions. Conditions like osteoporosis, Paget’s disease, fibromyalgia, and certain cancers may share similar symptoms. That’s why doctors will do a careful checkup and test you in the right way. This can help them confirm if you have osteomalacia.
Assessing the quantity of calcium and other minerals in a patient’s bone section may be possible with the use of a bone mineral density scan. The diagnosis of osteomalacia can be made without these images. Nonetheless, they could provide crucial details regarding a patient’s bone health.
Dr. Rajeev Singh, BAMS
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To manage osteomalacia, doctors will try to correct its root cause. They might try to correct a lack of vitamin D and calcium. They could increase sunlight exposure. They might also try to treat any conditions that are causing it. Besides this, they’ll advise on lifestyle and diet changes. Using medications and physiotherapy might be needed too.
If your osteomalacia comes from a lack of vitamin D, you might need to take in more of it. Your doctor may prescribe oral vitamin D, calcium, and phosphate supplements. These can help fill up the stores of these essential nutrients. Consequently, this can make your bones harder and get rid of symptoms.
Getting more sunlight every day can help your body make more vitamin D. In turn, this can improve the hardness of your bones. It can make your overall bone health better as well.
To manage osteomalacia, doctors will also need to treat its root cause. So, if you have any kidney or liver disorders, those will need management. Tumor-induced osteomalacia needs tumors to be identified and dealt with. This can alleviate symptoms and give your bones strength.
Eating a balanced diet that’s rich in vitamin D and calcium is a good idea. Regular weight-bearing exercises also help strengthen the bones. Living a healthy lifestyle, in general, may promote bone health and avoid osteomalacia.
Your healthcare provider may prescribe medications to address underlying conditions or specific causes of osteomalacia. Each patient will receive suitable medications based on their individual needs. The effectiveness of these will be monitored closely.
Physiotherapy may help manage osteomalacia. It may strengthen your muscles and enhance mobility by giving the necessary support. It can make life better for people with osteomalacia.
If left untreated, osteomalacia can cause problems like chronic bone pain and a higher risk of fractures. It can even lead to disability, trouble moving, and lower quality of life.
The pain that comes with osteomalacia can become chronic or long-term. This can happen if the disease remains untreated. It can seriously affect your daily activities and overall well-being.
Having softer bones increases your risk of fractures. People with osteomalacia are more prone to having their bones break. This can cause additional pain and complications.
Moving around can become tough when you have osteomalacia. This is due to weakened bones and muscle weakness. This can make it hard to carry out everyday tasks. As a result, you may become disabled.
Untreated osteomalacia can also lead to a lowered quality of life. Chronic pain, disability, and moving issues can all play a part. With everything put together, you may face emotional distress and challenges to your independence.
Early diagnosis and right management may greatly help people with osteomalacia. Reducing the risk of getting the disease involves making sure you get enough vitamin D and time in the sun. Eating a balanced diet is also crucial. High-risk people should also visit their doctors regularly.
People with osteomalacia usually fare well when their disease is caught early and managed properly. Symptoms often get better within weeks of starting therapy. Full healing of the bone may happen in about six months. Still, ongoing follow-ups and management may be needed to keep bones in their best health.
Also Read: How to Dissolve Bone Spurs Naturally?
Make sure you get enough vitamin D. Spend some time out in the sun and eat a balanced diet. Those who are at a higher risk should visit their healthcare provider regularly.
Getting enough vitamin D daily may lower your risk of osteomalacia. You can get this nutrient by eating certain foods, taking supplements, or just getting some sun.
Spending time where there’s sunlight is good for you. Your body can get vitamin D this way. This promotes good bone hardness and lowers your risk of osteomalacia.
Eating foods rich in vitamin D and calcium is great for bone health. These nutrients may help avoid osteomalacia. So, include foods like fish, dairy goods, and leafy greens in your diet.
If you’re at risk of osteomalacia, go for regular checkups. People with related diseases or those on certain medications should do this often. Checking your bone health and looking for early signs may help your doctor catch the disease early.
Osteomalacia is a grave condition of the bones. It’s marked by a lack of minerals in the bones. This softens and weakens them. If found and managed early, you may be able to manage this disease and keep off complications. Signs include chronic pain, fractures, and loss of mobility. With good medical care and lifestyle changes, you may have good outcomes in the long run. You may also maintain a good state of bone health.
Knowing what causes osteomalacia, its symptoms, and management options, is key to maintaining healthy bones. By taking measures to reduce your risk and tracking your bone health, you may lower your risk of getting osteomalacia.
The 5 symptoms of osteomalacia are:
Bone pain
Muscle weakness
Fractures
Trouble walking
Structural changes in the bone (in severe cases)
Osteomalacia may be managed with medical guidance. The specific management options depends on the cause. It often involves supplements like vitamin D, calcium, or phosphates. You might also need more exposure to sunlight. Any underlying conditions should also be addressed. With the right plan, patients usually do well, and bone health may be retained.
In osteomalacia, not enough mineral makes it to the bones. This ends up softening them. But in osteoporosis, the problem is less bone mass. This makes the bone brittle and prone to fractures.
1. Vitamin D deficiency (due to poor diet or lack of sun exposure)
2. Kidney or liver diseases that affect how your body uses vitamin D
3. Certain drugs that interfere with your body’s usage of vitamin D
You may avoid or try to reduce the risk of osteomalacia by ensuring enough intake of vitamin D. You may do this through diet, supplements, or exposure to the sun. You should also eat a balanced diet that’s rich in calcium and vitamin D. People at higher risk should go for regular check-ups with your healthcare providers.
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