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Five Nutrients You May Be Missing

You've heard of vitamin C and calcium. But have you gotten the word on all the other nutrients you need for a healthy diet?

Chances are you're not getting enough of some important nutrients -- like these five that get scant attention. You should try to get them from food, but if you think you're falling short, ask your doctor about supplements.

Iron
The name symbolizes strength. Still, up to three out of four adolescent girls and women of childbearing age don't get enough of this vital mineral, according to the Centers for Disease Control and Prevention. Causes include menstrual bleeding and iron-poor diets, .

Iron is essential to building red blood cells that transport oxygen through your body. It's also important to your immune system and mental faculties.

The amount of iron you need varies widely by age, gender and circumstances. Your body absorbs iron from beef, chicken and fish more easily than iron from egg yolk, cereal, dried beans, peas and dark green leafy vegetables.

Selenium
This antioxidant mineral works with vitamins A, C and E, as well as the mineral zinc, to protect cells from damage. Selenium may help us avoid prostate, colon and lung cancer,
Meats, seafood, grains and seeds offer selenium, but the amount in foods varies widely by region. "The soil content determines the selenium content in foods," Dr. Rosenbloom explains.

You need 55 micrograms (mcg) per day, but don't overdo: More than 400 mcg daily can cause skin inflammation, convulsions and other problems.

Vitamin D
To get enough vitamin D, head outdoors: Your liver makes this vitamin after your skin absorbs sunlight. Foods (with the exception of fish oils and some fatty fish) offer little natural vitamin D, but it's added to milk. Vitamin D helps your body absorb and metabolize calcium, strengthening bones. "It's just as important as calcium," Dr. Rosenbloom says.

A sunscreen of 30 SPF or greater appears to block vitamin D production, she adds. Sunscreen users can absorb vitamin D from milk -- but if you don't drink milk, don't forsake your sunscreen. Ask your doctor what's right for you.

Heed the intake suggestions below. More than 2,000 IU daily can be toxic.

Vitamin K
Vitamin K helps make your blood clot and works with calcium and vitamin D to build strong bones.

Normal bacteria in your digestive system help make vitamin K. "If you're not eating green vegetables, it's difficult to get enough vitamin K," says Susan A. Nitzke, Ph.D., R.D., an assistant professor at the University of Wisconsin. Your body also can make vitamin K from eggs, milk and meat.

Vitamin K can interfere with blood-thinning medications, Dr. Nitzke warns. Talk with your doctor if you're on such medication or you're not sure.

Zinc
Zinc's functions in the body are many and diverse. It is involved in many enzyme and metaloenzymes. Specific functions in humans are difficult to pinpoint but deficiency has been clearly associated with problems such as growth failure, dermatitis, birth defects, decreased sperm production and changes in the competency of the immune system.

Zinc has been popular among supplement users but claims that it shortens colds apprear to be unfounded.

You can find zinc in many foods, including red meat, wheat bran, almonds, peanut butter and tuna. Vegetarians need more zinc than people who eat animal products.
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Healthy food ,Healthy mind.

Personality may influence irritable bowel syndrome

NEW YORK (Reuters Health) - People who experience high levels of stress and anxiety appear to be more likely to develop irritable bowel syndrome (IBS) following a severe gastric infection, UK and New Zealand researchers report

particularly stress, anxiety and a tendency to push oneself to keep going when ill and then collapse in response, interact with the physical illness in causing IBS," Moss-Morris told Reuters Health.

The subjects completed a questionnaire, covering aspects of personality and their behavior at the time of the initial infection. They were then checked 3 and 6 months later to see if they had developed IBS. The researcher found that 49 of the patients had the condition at both follow-up points.

Depression and perfectionism were not significantly associated with the onset of IBS. However, a variety of other factors were.

These included significantly higher levels of perceived stress and anxiety. IBS patients were also significantly less likely to rest in the face of their illness, and exhibited "all-or-nothing" behavior by continuing their activities despite their symptoms until they were forced to stop.

These patients were prone to view illness in a particularly pessimistic fashion. Being female was also an important risk factor.

The study "shows more clearly than most the psychological factors that are associated with the development of IBS."
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10 simple ways to strengthen digestion
Content provided by Alternative Medicine Magazine
In Ayurveda, the body is seen as a single integrated system in which all the parts work in tandem to create balance and health. The body's ability to heal itself is its most significant quality, with healing defined as the process of the body returning to its natural functions. According to Ayurveda, the smooth operation of these functions forms the pillars of good health: effortless menstruation, regular elimination, restful sleep, and strong digestion.

Digestion plays a crucial role in healing, because our physiology depends on digestion for constant renewal. A holistic interpretation of digestion is to see it as the means of extracting intelligence from food and then processing it in a way that supports the inherent wisdom of the body as a whole.

Try these Ayurvedic tips to help ensure that your digestion is comfortable and efficient.

1. Eat in a settled and quiet atmosphere.
Try to set everything else aside at mealtimes to allow your body to concentrate on eating and digesting. When you put your attention solely on your meal, you are able to savor all the flavors with discernment.

2. Take a few minutes to rest quietly after your meal.
When you are finished eating, relaxing kick-starts the digestive process in an effortless way. A sense of calm before, during, and after mealtimes can be a major benefit to digestion and general health.

3. Always sit down to eat.
Sitting down relaxes the digestive tract, focuses awareness on the act of eating, and enhances your enjoyment of food.

4. Don't eat when you're upset.
Eating when you are emotionally unsettled can trigger gastrointestinal discomfort. If you're upset at mealtimes, postpone eating until you feel more composed.

5. Avoid overeating.
Ayurveda suggests we eat only to about three-fourths of our actual capacity. Eating beyond this point doesn't allow the stomach to function properly.

6. Avoid cold foods and iced drinks.
Cold foods and drinks put out the digestive fire, inhibit our digestive enzymes, and numb our taste buds.

7. Don't talk while chewing your food.
The acts of chewing and swallowing are what really allows us to deeply extract the flavor of our food. Talking while there is food in your mouth distracts you from what you are tasting.

8. Eat at a moderate pace.
This means eating neither too quickly nor too slowly. Getting into the habit of putting your fork or spoon down between bites helps set a steady pace.

9. Don't eat until your previous meal has been digested.
Eating only when your stomach is calling for more requires a high level of body consciousness. For most people, complete digestion takes from three to six hours. If you have to snack, keep it simple -- a piece of fruit or a warm beverage.

10. Favor meals made with freshly cooked foods.
Fresh foods are intelligent foods and contain the greatest life force. A delicious, freshly prepared meal stimulates the appetite and gets the secretion of digestive enzymes going even before you start to eat.
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TAKE HEALTHY FOOD $ BE HEALTHY.

Greens: The Food of Longevity
Incorporating greens into your diet provides numerous benefits. Greens are high in calcium and vitamins A, C, K, and E, as well as various phytonutrients. In a healthy, well-balanced diet, greens play an important role in reducing the risk of heart disease, cancer, and other ailments, while bolstering immunity and increasing longevity.

Many of the more delicate greens, such as the various lettuces, watercress, endive, and arugula are best served raw. Hardier greens such as kale, mustard greens, and Swiss chard are delicious when lightly steamed or sautéed. To complement the more assertive flavors of hardy greens, experiment with your choice of accompaniments, such as olive oil, fresh herbs, chopped garlic, red pepper flakes, or ginger. For a delicious way with raw greens, try our recipe for Organic Field Greens with Apple Vinaigrette.

Eat your colors!

Along with the "six tastes" of Ayurveda (sweet, salty, sour, pungent, bitter, astringent) filling your plate with a variety of "colors" is another message from nature that will encourage a long and healthy life. Foods that are deep blue, purple, red, green, or orange are leaders in antioxidants and contain many nutrients that boost immunity and enhance health. Examples include:

Green: Broccoli, kale, spinach, cabbage, peas, avocado, collard greens

Red: Red tomatoes (particularly cooked), red peppers, red/pink grapefruit, watermelon, red grapes, beets, red cabbage, apples, strawberries, cherries, raspberries, cranberries

Orange/yellow: Squash, carrots, sweet potatoes, yams, pumpkin, cantaloupe, mangoes, oranges, papaya, nectarines

Deep blue/purple: Plums, blueberries, blackberries, purple grapes, eggplant (with skin)
Healthy food $Healthy body.
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It's definitely HEALTH.

Laughter is the best medicine! - A sense of humour reduces mortality
Eating broccoli and tomato together may protect you from prostate cancer
Reduce salt and lessen your risk of heart attack and strokeReduce your risk of cancer by eating ‘colourful’ fruit and vegetables

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The Daily Mail
By ANGELA EPSTEIN - It's time to get healthy! Most popular stories Email newsletter Have your say Should car exclusion zones be set up around schools? Boards & chat 'Should I take cod liver oil?' Many of us would like to adopt a healthier lifestyle, but have neither the time nor the energy to start a new regime. The good news is that just a few minor changes to your daily routine can make a difference. Here ANGELA EPSTEIN with the help of leading experts shows you how to have the perfect good health day... 7.30am Get up Researchers at the University of Westminster found that, regardless of what time they go to bed, people who rise between 5.22am and 7.21am have higher levels of the stress hormone cortisol in their bloodstream. Cortisol makes you more prone to stress-induced heart attacks, so waking up after 7.21am could offer protection. Switch on a light 'Exposing yourself to light as soon as you wake will reset the body clock which governs our sleeping and waking...