#Zinc in shellfish

[docareto]

Boost Your Immunity: 10 Superfoods That Really Work Welcome to Do Care! As we navigate through the seasons, it’s vital to arm our immune system with all it needs to fight off illnesses.

Boost, Do Care, Immunity, nutrition, Diet, Health,

Visit this Link: https://tinyurl.com/sfbui

[crosstheveil]

Health: Misconceptions with Anemia and "Iron Deficiency"

Iron Absorption & Utilization

Simply taking iron supplements often doesn't cure anemia.

Proper absorption and utilization of iron involve many processes.

1/3 of the population has trouble absorbing and utilizing iron; it's considered the most common nutritional disorder in the world.

Anemia is usually about iron dysregulation, not deficiency.

Iron supplements or injections tend to circulate excessively, potentially causing toxicity.

Iron overload strains the iron recycling system and the liver.

Liver plays a key role in regulating iron uptake.

Iron doesn't regulate itself; it's copper-dependent.

Copper is essential for ceruloplasmin, a protein that mobilizes iron from tissues into the blood. Without copper, iron accumulates in tissue leading to inflammation and tissue damage which can develop into others issues like heart or liver disease and diabetes with increased risk of infection and cancer.

Retinol (Vitamin A) enhances iron absorption and influences genes regulating iron metabolism.

Iron Testing

CBC can detect anemia but it can't necessarily tell you the cause.

Serum ferritin doesn't give a true measure of iron stores.

Approximately 70% of iron is found in hemoglobin, around 20-25% is stored as ferritin and hemosiderin in tissues, about 5% is in myoglobin and enzymes, and roughly 0.1% as serum iron.

For accurate assessment, consider all containers of iron including hemoglobin, serum iron, and ferritin, as well as non-iron markers such as zinc, copper, and vitamins A & D.

The only direct way to measure iron stores is to keep removing blood until anemia sets in, then account for the iron deficit and dietary iron consumed during this time.

Sources (meat, liver, and seafood)

Copper: liver, nuts, molasses, oats, bee pollen, shellfish, pumpkin seeds, dark chocolate, acerola cherry powder, shilajit.

Retinol (Vitamin A): liver, other organ meats, egg yolk, seafood, fish liver oils, dairy products.

Other Insights

Phytates in plants can hinder non-heme iron absorption but vitamin C helps to counteract these inhibitory effects.

Over-supplementing with zinc can cause copper deficiency since copper and zinc need to be in balance.

There are many causes of anemia beyond "iron deficiency", such as vitamin B12 deficiency.

The Nobel Prize in Physiology or Medicine was awarded in 1934 to George Whipple, George Minot, and William Murphy for their discoveries related to liver therapy in cases of anemia.

Other studies have supported incorporating beef liver (which contains copper, iron, zinc, vitamin A and D) into the diet.

The key is to have food that isn't concentrated on a certain vitamin or mineral but provides a mixture of what we need in a way that our body can properly absorb without inhibiting effects.

Men are naturally higher in iron than women and women are naturally higher in copper than men (estrogen levels contribute to the production of copper).

Female menstruation is why iron deficiency anemia is more common among women.

Signs of anemia include fatigue, pale complexion, blurred vision, dizziness, irregular heartbeat, cold hands and feet, scanty menstruation, numbness, insomnia, poor memory, dry skin, brittle nails, vertical ridges on nails, muscle twitches, shortness of breath, chest pain, headache, swollen or sore tongue, unusual cravings, restless legs.

[beautyandlifestyleblog86]

There are several other vitamins and minerals that play important roles in brain function, mood regulation, and memory. Here are some key nutrients that are essential for brain health:

1. B Vitamins: B vitamins, including B6, B9 (folate), and B12, are crucial for brain function and the production of neurotransmitters. They help support cognitive function, mood regulation, and memory. Foods rich in B vitamins include whole grains, leafy green vegetables, nuts, seeds, legumes, eggs, and dairy products.

2. Omega-3 Fatty Acids: Omega-3 fatty acids, specifically docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), are important for brain health and cognitive function. They are essential for building and maintaining brain cell membranes and are thought to help support neurotransmitter function. Sources of omega-3 fatty acids include fatty fish (such as salmon, mackerel, and sardines), flaxseeds, chia seeds, and walnuts.

3. Magnesium: Magnesium is involved in hundreds of biochemical reactions in the body, including those related to brain function. It plays a role in neurotransmitter regulation, mood stabilization, and memory. Magnesium-rich foods include leafy green vegetables, nuts, seeds, whole grains, and legumes.

4. Zinc: Zinc is an important mineral for brain health and neurotransmitter function. It is involved in the regulation of mood, memory, and cognitive function. Good sources of zinc include meat, shellfish, nuts, seeds, and legumes.

5. Vitamin D: Vitamin D is essential for overall brain health and cognitive function. It plays a role in neurotransmitter production and mood regulation. Vitamin D can be obtained through exposure to sunlight and through foods such as fatty fish, eggs, and fortified dairy products.

Incorporating a balanced diet rich in these nutrients, along with regular physical activity, adequate sleep, and stress management, can help support overall brain health and cognitive function.

[activefitglow]

10 Ways to Boost Your Immune System Naturally.

The "immune system" includes all cells, tissues, and organs that act together against pathogen infections. With no lifestyle change guaranteeing immunity, such routines will ramp up the sun's magnificence upon seated viewers. Here are ten tips using natural remedies to elevate your immune system to a better climactic state than it normally would be.

1. A Healthy Diet:

Eating a diseased food is carotenoid nonsense; what you eat is primarily a matter of health. The quality of any nuts is really going to be enough highly nutritious, for example:

Vitamin C: By helping in white blood cell production that fights infections, orange, lemon, strawberries, and other citrus fruits have been shown to boost immune responses.

Zink: Found on nuts, seeds, shellfish and legumes, zinc appears to help multiply immune cells. I, being an antioxidant, just protect cells from damage coming from free radicals.

Antioxidants: Several studies stated that foods such as blueberries, spinach, and green tea decrease inflammation and offer protection to immune cells from damage.

Healthy Fats: Fish like salmon, mackerel, herring, etc. provide omega-3 fats to reduce inflammation and plan a plan of action for the immune response.

Unique Tricks: Green vegetables, berries, nuts, and seeds cut across the work with great variability of provided nutrients.

2. Keep Hydrated:

Hydration is key to optimal functioning of the immune system. Water provides a medium for producing lymph, which distributes white blood cells and other immune cells throughout the body. It also cushions and buffers the body against various pathogens and flushes toxins out of your body while keeping skin healthy, which happens to be a physical barrier against infection.

Ways to Remain Hydrated: 

Consume 8 glasses of water per day. 

Eat lots of hydrating foods, such as watermelons, cucumbers, and oranges. 

Cut down on sugary beverages and alcoholic drinks, as they would just lead to dehydration.

Unique Tricks: Carry your water bottle with you all day long to remind you to keep drinking water. 

3. Get Enough Sleep:

Your body does much repair work while you sleep. It generates proteins called cytokines, which design medicine for the target of infection and inflammation. Sleep deprivation diminishes the synthesis of these proteins and weakens your immune defence.

Sleep tips:

7-9 hours of sleep must be achieved per night. 

Be consistent with your sleeping hours even on weekends. 

End your day with a peaceful bedtime routine (reading, meditation, or a warm bath) to enhance sleep quality.

Unique Tricks: Avoid using electronic devices right before going to bed. The blue light emanating from the phones and computers disrupts our production of melatonin and makes it more difficult to fall asleep. 

4. Exercise Regularly:

Moderate and consistent exercise reduces inflammation and enables healthy circulation, thereby enhancing immune response through faster distribution of immune cells in different parts of your body. Studies have shown that compared with less active people, people who exercise have better immune responses.

Best exercises known to improve immunity abilities:

Moderate aerobic exercises include a brisk walk, sailing, swimming, or jogging. 

Join a strength training program to promote muscle development and overall body function. 

Join yoga and stretching exercises to relieve yourself from stress and widen your flexibility spectrum.

Unique Tricks: Strive for at least 150 minutes of moderate exercise every week. A brisk walk of 20-minute every day can go a long way toward improving the health of your immune system.

5. Stress Control:

Stress results in the production of the hormone called cortisol. This is a secretory hormone that suppresses the T-cell response, hence lowering an immunological response. Control of stress, therefore, achieves much towards ensuring optimal functioning of the immune system.

Maintain Stress Control:

Meditation and deep breathing: There is some mindfulness and breathing exercise there that would make your nervous system even calmer and reduce the production of cortisol.

Journaling: You can write down your thoughts and feelings as a powerful stress-reducer.

Time management: Schedule your day so that you are not overwhelmed by it and allow time for things that make you happy.

Unique Tricks: Begin with 5-10 min meditation or mindfulness breathing and add more minutes.

6. Probiotics for Healthy Guts:

Gut Health is the basis of your comprehensive health and wellbeing. Without this, you can't keep the gut flora in good health.

Probiotic Foods:

Yogurt with live cultures.

Fermented milk drink: Kefir.

Sauerkraut and kimchi.

If you can't stomach any of the food on the list, then a good probiotic supplement is the next best thing for your gut.

Unique Tricks: When buying yoghurt or other fermentated foodstuffs, be sure to check for the "live and active cultures" on the label to be sure that you are getting live probiotics.

7. Use Herbs and Spices:

Herbs and spices are used not only for flavour but can deeply strengthen immunity. Scientific research is providing so much more evidence of natural ingredients in battling inflammation and fighting off infections.

Immune-Boosting Herbs and Spices: 

Ginger: This has an anti-inflammatory and antiviral factor.

Turmeric: Curcumin contains one of the more potent natural anti-inflammatory agents.Garlic: Rich in immune stimulating and antiviral properties.Echinacea: Most people use it preventatively to ward off colds and to reduce the symptoms.Elderberry: It contains antioxidants and may help deal with viral infections.

Unique Tricks:  Add fresh herbs and spices into your soups, teas and foods for added healthy benefits.

8. Get enough sun-light Vitamin D:

Vitamin D is a critical immune system nutrient. It stimulates the action of monocytes and macrophages, the critical white blood cells that form an integral part of the immune response. Unfortunately, most of us have inadequate amounts of Vitamin D, and this deficiency is at its worst during the winter.

Get enough Vitamin D: Spend at least 10-30 minutes outside in the sun several times a week, depending on your skin type and your location.

Rich sources of Vitamin D: Fatty fish (salmon, tuna), egg yolks, and fortified foods (milk, cereal). You may also take a Vitamin D supplement, especially during the winter or if you usually stay indoors most of the time.

Unique Tricks: Ask for a blood test to know your level of Vitamin D. It's a good check-up for you in case you do not get enough of this vitamin.

9. Be Hygiene:

Hygiene will determine the best way that an illness can be avoided. Hygiene in hand washing is likely to represent the most practical form of preventing germs and even infection.

Practicing Hygiene:

Wash your hands frequently with soap and water, especially immediately after visiting public or by touching shared facilities.

Use hand sanitiser containing at least 60% alcohol content if you can't get soap as well as water.

Don't touch your face particularly eyes, nose and mouth.

Unique Tricks: Carry hand sanitiser with you whenever you go or develop the habit of sanitising places you need to rub against repeatedly, like your phone, keyboard, or door handles.

10. Avoid Smoking and Drinking Alcohol: 

Smoking would further devastate the immunity and enhance the damage to the lungs. Alcohol misuse would also lose or reduce the immune system, as not all the cells of the immune system work correctly. Precautions to be Taken to Reduce the Risk:

Quit smoking, or seek medical advice for help quitting smoking.

Alcohol should only be consumed at a limit stated above: One drink per day for women and two for men.

Unique Tricks: While an alcohol detox substitute drinks with hydrating alternatives such as herbal teas or infused water.

Conclusion: All-natural approaches towards boosting immunity do not include extreme measures. That includes nutrient-rich food, hydration, managing stress, and healthy lifestyles. You would soon feel a change within yourself once you began adopting these hints in your daily life.

[cazort]

I have complex feelings on fortification. I have a really nasty reaction to iron fortification. If I consume about 50% or more of the RDA of iron in fortified form in one sitting, I end up with debilitating stabbing pain from intestinal cramps, followed by really bad gas later. At about 25% I have more minor trouble but it's still not nice.

I spent my whole first 24-ish years of my life just thinking this was normal, until I identified the culprit, and since then, I've had a much more pleasant time.

My wife? She has the same problem. And I've met countless others who do too.

I researched this and found (a) the level of iron fortification common in foods in the US is so high as to be illegal in many other Western countries. (b) the pain and cramps and gas are caused by an overgrowth of normally iron-limited bacteria in the gut, who absorb the free form of iron more easily than the forms in whole, natural foods. And it doesn't just cause discomfort, it can interfere with the absorption of other nutrients and also create toxic byproducts that then get absorbed.

Except for a few people with specific medical conditions, most people do not need fortification to get enough iron. Eating (unfortified) whole grains or beans easily gets you to the RDA, and if you consume them with foods high in vitamin C, you absorb a lot of them. Some grains, like teff, are extraordinarily high in iron. Also bivalve shellfish, such as clams, mussels, and oysters, are a great source not only of iron but of many other minerals such as selenium and zinc.

Also, iron overload is rare from whole foods alone, but it is relatively easier to have it happen when taking supplements or eating fortified foods. It can cause serious health problems.

Food fortification is NOT analogous to vaccination. Vaccination has an overwhelming amount of evidence supporting its use in a long list of diseases, like MMR for measles. It is incredibly safe and has massive benefits. In almost all cases, it is MUCH safer than acquiring immunity through actual infection.

Food fortification is sketchier. It is markedly less safe than acquiring the same nutrients through whole, natural foods. It can cause serious health problems. It is not necessary for most people because in most cases, eating whole grains or other foods is more that sufficient to meet iron needs.

Please do not draw an analogy between the two. And please be cautious with supplements and fortified foods. You may find, like me, that you have been suffering from them your whole life and never realized it.

There was a TikTok post about an advertisement for “blood-making pills for weak women” someone found in a newspaper from the 1890s and everybody seemed to think it was just an example of the weird misogyny of the day and age but no. Anemia was a massive public health concern. It always has been through history but part of the reason we have this idea of old timey women thought history being physical weak, chronically cold and pale and fainting is because they often they were. Anemia was also a massive problem for men in that day but even now it disproportionally affects people who menstruate. So tonics full of stimulants and “healthful vitamins” were marketed at young women in pages upon pages of advertisements in every newspaper. People generally felt like shit all the time back then.

[ainews]

Littlenecks are an increasingly popular species of edible clams that come from the Protothaca genus of marine mollusks. These small clams are native to coastal waters of the United States, and have become widely loved by consumers for their sweet flavor and unique texture.

Many people may be surprised to learn that littlenecks are actually real. It is true that the term was popularized through the "Little Neck" clam found in the board game Clue, but the name is actually derived from the real animal. Littlenecks can be found in large numbers along the estuaries and shallow coastal waters of the Atlantic and Pacific oceans.

Littlenecks are prized by professional chefs, who prize their distinctive texture and flavor. They are often served raw in chilled salads or with a spicy sauce, and can also be cooked by steaming, frying, or baking. The small size of the shellfish also allows them to be boiled in their shells without opening them up.

The unique texture of littlenecks makes them a popular delicacy in many parts of the world. They contain more protein and fewer fat than other clams, making them an excellent source of nutrition. They are also a great source of vitamins and minerals, including iron, calcium, and zinc.

For those looking to enjoy littlenecks, there are many seafood markets and restaurants that offer them fresh and ready-to-cook. While they may be harder to find in some areas, those in search of a good flavor and unique texture should look no further than these delicacies of the sea.

[richinsertsworld]

Top Supplements to Strengthen Your Immune System

In today’s fast-paced world, supporting your immune system is more important than ever. A strong immune system helps your body fend off infections, viruses, and other health threats. While a healthy lifestyle—including a balanced diet, regular exercise, and adequate sleep—is essential for maintaining immune health, many people turn to supplements for an extra boost. In this article, we’ll delve into the best immunity supplements and help you stay healthy year-round.

1. Vitamin C

Vitamin C is often hailed as the gold standard for immune support. This powerful antioxidant helps stimulate the production of white blood cells, which are vital for combating infections. Additionally, Vitamin C protects your cells from oxidative stress and supports skin health, acting as a barrier against pathogens.

Best for: Overall immune support and cold prevention.

Food sources: Citrus fruits, strawberries, kiwi, bell peppers.

Dosage: Aim for 500 mg to 1,000 mg daily, especially during flu season.

2. Zinc

Zinc is a critical mineral for maintaining a healthy immune response. It plays a role in the development and function of immune cells, making it a vital player in your body’s defense against illnesses. Supplementing with zinc has been shown to reduce the duration of common cold symptoms and enhance immune function.

Best for: Shortening cold duration and boosting immune cell production.

Food sources: Shellfish, meat, legumes, seeds, nuts.

Dosage: 15 mg to 30 mg daily, with caution not to exceed 40 mg to avoid toxicity.

3. Elderberry

Elderberry has gained popularity for its potent antiviral properties, particularly in fighting colds and flu. Rich in antioxidants and vitamins, elderberry is believed to enhance immune function and reduce inflammation. Research indicates that elderberry can help shorten the duration and severity of cold and flu symptoms.

Best for: Preventing and alleviating cold and flu symptoms.

Forms available: Syrups, gummies, capsules, teas.

Dosage: 300 mg to 600 mg daily for prevention, higher doses may be appropriate during illness.

4. Probiotics

A healthy gut is crucial for a robust immune system. Probiotics are beneficial bacteria that promote gut health and enhance the immune response. Certain strains, like Lactobacillus and Bifidobacterium, have been shown to improve immune function and reduce the risk of infections.

Best for: Supporting gut health and preventing infections.

Food sources: Yogurt, kefir, sauerkraut, kimchi.

Dosage: Look for products with at least 1 billion CFUs daily.

5. Vitamin D

Vitamin D is essential for immune system regulation. Many people have insufficient levels, especially in winter months when sunlight exposure is limited. Research suggests that adequate Vitamin D levels can lower the risk of respiratory infections and enhance the body’s immune response.

Best for: Supporting overall immune health and respiratory function.

Food sources: Fatty fish, fortified dairy products, sunlight exposure.

Dosage: 600 IU to 800 IU daily; higher doses may be required for those deficient.

6. Garlic Extract

Garlic is known for its immune-boosting properties, largely attributed to its active compound, allicin. Garlic supplements may help strengthen the immune system and reduce the severity of colds. Garlic also has anti-inflammatory and antimicrobial properties, making it a potent ally for your immune health.

Best for: Fighting infections and enhancing immune function.

Food sources: Fresh garlic, garlic supplements.

Dosage: 600 mg to 1,200 mg of garlic extract daily.

7. Turmeric (Curcumin)

Turmeric contains curcumin, a compound with powerful anti-inflammatory and antioxidant properties. Curcumin may enhance immune function by modulating the activity of immune cells and reducing inflammation, which is crucial for maintaining a healthy immune response.

Best for: Reducing inflammation and boosting immune cell activity.

Food sources: Fresh or powdered turmeric, turmeric supplements.

Dosage: 500 mg to 2,000 mg of curcumin daily, ideally taken with black pepper to enhance absorption.

8. Echinacea

Echinacea has long been used as a natural remedy for colds and respiratory infections. It is believed to stimulate the immune system, making it more effective at fighting off illnesses. Some studies suggest that Echinacea can also reduce the severity and duration of cold symptoms.

Best for: Preventing colds and alleviating symptoms.

Forms available: Capsules, tinctures, teas.

Dosage: 300 mg to 500 mg of standardized extract taken three times daily.

9. Astragalus

Astragalus is an adaptogenic herb with a long history of use in traditional Chinese medicine. It is known for its ability to boost the immune system and combat stress. Astragalus may help increase the activity of immune cells, supporting overall immune health.

Best for: Strengthening immune defenses and reducing stress-related immune suppression.

Forms available: Capsules, powders, teas.

Dosage: 500 mg to 1,000 mg daily.

10. Mushroom Extracts (Reishi, Shiitake, and Maitake)

Mushroom extracts like Reishi, Shiitake, and Maitake have been used for their immune-boosting properties. These mushrooms contain beta-glucans that can enhance immune response and promote overall health. They are particularly beneficial for supporting immune cell activity.

Best for: Boosting immune cell function and overall immune support.

Forms available: Capsules, powders, teas.

Dosage: 500 mg to 1,500 mg daily, depending on the specific extract.

Tips for Choosing Immune Supplements

Opt for Quality: Choose supplements from reputable brands that undergo third-party testing for potency and purity.

Consult a Professional: Before starting any supplement, consult with a healthcare provider, especially if you have pre-existing conditions or are pregnant or nursing.

Prioritize Whole Foods: While supplements can be beneficial, aim to obtain most of your nutrients from whole foods to ensure a well-rounded diet.

Tailor to Your Needs: Consider your lifestyle, dietary restrictions, and specific health needs when selecting supplements.

Monitor Effects: Keep track of how your body responds to different supplements and make adjustments as necessary. If adverse effects occur, discontinue use and consult a healthcare professional.

Final Thoughts

Integrating the top supplements to strengthen your immune system can provide your body with the support it needs to fend off infections and maintain optimal health. Whether you opt for Vitamin C, elderberry, or probiotics, these supplements can help enhance your immune defenses. Remember, a holistic approach that includes a healthy diet, regular exercise, and sufficient rest is crucial for overall immune health.

[twisteduniversity]

I’d love to rock my hair like this but heredity has dealt me a thin head of hair

#Iammslovelylocs

### Understanding Thinning Hair: Hereditary and Aging Factors and Effective Vitamins for Restoration

Thinning hair is a common concern that affects many men and women, particularly as they age. Understanding the causes and identifying effective solutions can help in managing and potentially reversing hair thinning.

#### Causes of Thinning Hair: Heredity and Aging

**1. Hereditary Hair Loss:**

- **Genetics:** The most common cause of thinning hair is androgenetic alopecia, also known as male or female pattern baldness. This condition is hereditary and can be inherited from either parent.

- **Hormonal Factors:** In men, the hormone dihydrotestosterone (DHT) plays a significant role in hair follicle miniaturization, leading to thinner hair strands and eventual hair loss. Women may experience a similar process, often exacerbated by hormonal changes such as menopause.

**2. Aging:**

- **Hair Growth Cycle:** As we age, the hair growth cycle shortens, and the follicles produce thinner, shorter hairs. The anagen phase (growth phase) decreases, and more follicles enter the telogen phase (resting phase), resulting in less hair growth.

- **Decreased Follicle Health:** Aging affects the scalp’s ability to produce and maintain healthy hair follicles. Reduced blood circulation and nutrient supply to the scalp can weaken hair roots and slow down growth.

#### Vitamins and Nutrients to Restore Thinning Hair

Proper nutrition plays a crucial role in maintaining hair health. Certain vitamins and nutrients can help in restoring thinning hair by supporting follicle health and promoting growth.

**1. Biotin (Vitamin B7):**

- **Function:** Biotin is essential for the production of keratin, a key protein in hair structure.

- **Sources:** Eggs, nuts, seeds, salmon, and sweet potatoes.

- **Benefits:** Improves hair strength and reduces breakage.

**2. Vitamin D:**

- **Function:** Vitamin D helps create new hair follicles and stimulates hair growth.

- **Sources:** Sunlight exposure, fatty fish, fortified dairy products, and supplements.

- **Benefits:** Supports follicle health and can combat hair thinning caused by deficiencies.

**3. Vitamin E:**

- **Function:** Vitamin E acts as an antioxidant, protecting hair cells from damage and improving scalp circulation.

- **Sources:** Nuts, seeds, spinach, and avocados.

- **Benefits:** Enhances blood flow to the scalp, promoting healthier hair growth.

**4. Iron:**

- **Function:** Iron is crucial for oxygen transport to hair follicles.

- **Sources:** Red meat, spinach, lentils, and fortified cereals.

- **Benefits:** Prevents anemia-related hair loss and supports robust hair growth.

**5. Zinc:**

- **Function:** Zinc aids in tissue growth and repair, including hair follicles.

- **Sources:** Meat, shellfish, legumes, and pumpkin seeds.

- **Benefits:** Balances scalp oil production and maintains healthy hair follicles.

**6. Omega-3 Fatty Acids:**

- **Function:** Omega-3s nourish hair follicles and support scalp health.

- **Sources:** Fatty fish (such as salmon and mackerel), flaxseeds, and walnuts.

- **Benefits:** Reduces inflammation and promotes healthy hair growth.

#### Tips for Incorporating Vitamins into Your Routine

- **Balanced Diet:** Ensure your diet includes a variety of nutrient-rich foods to cover the essential vitamins and minerals needed for hair health.

- **Supplements:** Consider taking a high-quality multivitamin or specific hair growth supplements if you struggle to get enough nutrients from your diet alone. Consult with a healthcare provider before starting any supplement regimen.

- **Hydration:** Drink plenty of water to keep your scalp and hair hydrated, as dehydration can lead to dry and brittle hair.

- **Scalp Care:** Maintain a healthy scalp environment by regularly cleansing and massaging your scalp to improve circulation and nutrient delivery to hair follicles.

### Conclusion

Thinning hair due to heredity and aging can be distressing, but understanding the causes and incorporating the right vitamins and nutrients can make a significant difference. By focusing on a balanced diet, considering supplements, and maintaining a healthy scalp, you can support hair restoration and achieve healthier, thicker hair. #twisteduniversity stay tuned for more hair care tips and knowledge

[pono-hawaiian-foods]

A Guide to Different Types of Furikake including Hawaiian and Nori

Furikake is a Japanese condiment that has become well-known throughout the world for its capacity to add flavor to plain rice. There are multiple variants of this adaptable seasoning, each with its own distinct flavor profile. Hawaiian furikake, nori furikake, and nori komi furikake seasoning are some of the most well-liked. These many kinds will be examined in this blog to help you comprehend their traits and culinary applications.

Hawaiian Furikake

With its tropical take on the classic Japanese seasoning, Hawaiian furikake is unique. It frequently combines traditional components like seaweed and sesame seeds, but what makes it unique are garnishes like crushed pineapple, macadamia nuts, or even pieces of Spam, which represent the local cuisine and culinary influences of Hawaii. Although less common, this kind of furikake tastes great on poke bowls or sushi rolls because it adds a savory and sweet crunch that perfectly pairs with fresh fish.

Nori Furikake

Perhaps the furikake that most people believe to be traditional is nori furikake. This variety, which mostly consists of nori seaweed, is combined with sesame seeds, salt, and occasionally a small amount of sugar. It has a more straightforward flavor than its Hawaiian counterpart, which makes it incredibly adaptable. You can use nori furikake as a condiment for grilled meats and shellfish or sprinkle it over rice or vegetables. It is a mainstay in many Japanese homes because of its umami-rich flavor, which complements the cuisine without dominating it.

Nori Komi Furikake Seasoning

In addition to nori, other ingredients used in nori komi furikake seasoning include bonito flakes, aonori (an additional kind of seaweed), and occasionally shiso leaves. Because of the bonito, this combination offers a nuanced flavor profile that is umami-rich and has a hint of fishiness. For people who want deeper, oceanic flavors in their food, it's great. Nori komi furikake is ideal for adding texture and depth to creamy soups or for flavoring noodles.

Uses in Cooking

Furikake can be added to more than just rice. Its culinary applications are as diverse as the varieties. Here are some inventive ways to add these seasonings to regular meals:

On snacks: To instantly enhance the flavor of popcorn or potato chips, sprinkle them with furikake.

In breakfast foods: For a delicious umami taste, add a dash to avocado toast or scrambled eggs.

For dinner dishes:  Add to breadcrumb coatings for fish or poultry to provide a flavorful, savory crust.

Health Benefits

Furikake has nutritional advantages in addition to its culinary use. Because it contains seaweed, it is often low in calories but abundant in iodine and other minerals. Many types of furikake also contain sesame seeds, which are a source of calcium, magnesium, and zinc. Furikake is best consumed in moderation, especially for people watching their salt consumption, as it can be rich in sodium.

Shopping for Furikake

Look for furikake kinds that fit your dietary requirements and preferred flavors when you're buying. While some varieties of furikake use natural ingredients, others contain added sweeteners or MSG. Asian supermarkets, health food stores, and internet sellers are great places to find a variety of furikake.

In conclusion, each variety of furikake offers something unique, whether you choose the tropical flavors of Hawaiian furikake, the simplicity of nori furikake, or the complexity of nori komi furikake seasoning. By experimenting with these various types, you can add a new level of flavor to your food and demonstrate that excellent flavor frequently comes in little, sprinklable packages.

Source: https://amazonseoservices.com/a-guide-to-different-types-of-furikake-including-hawaiian-and-nori

[gear1shop]

Nonsurgical Solutions for Piles: Effective Treatments to Manage Symptoms

Supervising sexual choice and execution is an ordinary suspicion for outstanding individuals. On the off risk that you're attempting to additionally create energy in people, there are all over strong districts for different secure frameworks that most probable bar maybe unstable execution similarly making tablets. Here is a manual for all over and spread out techniques for remembering to plan your character and fundamental sexual thriving.

1. Override Your ingesting plan:

A performance booster for men is fundamental for sexual thriving. To upgrade, partake in people, care on joining beautifications that help hormonal goodness and finish energy.

Zinc-enjoyably off celebrations: Nuts, seeds, and shellfish are putting assets of zinc, that is fundamental for testosterone making.

Omega-three Unsaturated fat: Found in smooth fish like salmon, those can update blood, follow the course of least check and help sexual part.

Cell strongholds: Results of the soil silly in polluting offset specialists assist with cutting down illness and work on sexual accomplishment.

2. Solidify by and large around conventional improvement:

Practicing is crucial for containing a significant soul. general genuine improvement provides for general prominently being and inconceivably impacts sexual accomplishment:

Cardiovascular development: sports like taking strolls and meandering redesign course contraption, that would chip away at sexual execution.

Power getting ready: Weight coaching can raise testosterone degrees and supersede relentlessness, filling in as a logo call decision as opposed to execution similarly making holders.

3. Control strain:

Pressure ought to very influence power. adjusting to pressure appropriately can assist with chipping away at your sexual assurance:

Care and reflected picture: Those practices decline strain and apprehension, moving a fundamental flair.

Fundamental respiratory conveying sports: Direct respiratory plans can help with quieting the thoughts and arrangements on sexual part.

Home treatments:

Numerous home treatments can complement nonsurgical piles treatment. Applying aloe vera gel or coconut oil to the affected area can provide soothing comfort. In addition, the use of bloodless compresses can lessen swelling and soreness. These natural remedies can be effective in managing signs without the need for invasive tactics.

Conclusion: Dealing with piles doesn’t continually require surgical intervention. Effective nonsurgical piles treatment requires OTC medicinal drugs, dietary modifications, heat sitz baths, way of life changes, and home treatments. Those techniques offer practical ways to alleviate signs and as a performance booster for men. Always discuss with a healthcare issuer to decide the maximum appropriate remedy plan for your situation and to make certain that you are the use of the simplest solutions to your particular needs.

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Boost Your Immunity: 10 Superfoods That Really Work

Welcome to Docare! As we navigate through the seasons, it’s vital to arm our immune system with all it needs to fight off illness

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Managing Hypothyroidism with Diet: The Best Dietitians in Mumbai and India for PCOS and Weight Loss

Hypothyroidism is a condition where the thyroid gland doesn't produce enough hormones, leading to various symptoms like fatigue, weight gain, and depression. A balanced diet is essential in managing this condition, and working with a professional dietitian can make all the difference. If you're looking for the best dietitian near me or the best dietitian in India, you're on the right track. Whether you are in Mumbai or elsewhere, expert dietitians can help you manage hypothyroidism through tailored diet plans.

Diet Tips for Hypothyroidism

Managing hypothyroidism through diet involves focusing on nutrients that can boost thyroid function. These include:

Iodine: It’s essential for the thyroid to produce hormones. Good sources include iodized salt, seaweed, and fish.

Selenium: This trace element helps activate thyroid hormones. Foods rich in selenium include Brazil nuts, eggs, and sunflower seeds.

Zinc: Another important mineral for thyroid health, found in foods like shellfish, beef, and pumpkin seeds.

It’s crucial to avoid certain foods that may interfere with thyroid function, such as those high in goitrogens, including soy-based foods and cruciferous vegetables when consumed in excess.

How a Dietitian Can Help

A professional dietitian, especially one specializing in thyroid health or PCOS diet plans to lose weight, can provide personalized advice. This includes:

Monitoring your nutritional intake to ensure that you are getting the right balance of nutrients.

Helping you maintain a healthy weight, a common struggle for those with hypothyroidism.

Offering practical tips on managing food sensitivities, which can be common in people with thyroid issues.

The best dietitian near me or in Mumbai can create a sustainable, effective plan to help you lose weight and manage your condition better. When managing hypothyroidism and PCOS, a tailored plan is essential for success.

[dietdoc1]

Managing Uric Acid and Thyroid with Expert Diet Plans A Guide from a Clinical Dietician.

Maintaining optimal health is a complex task, especially when managing conditions like high uric acid levels or thyroid imbalances. These issues can significantly affect your lifestyle, but with the right guidance from a clinical dietician, you can navigate them successfully. If you're struggling with high uric acid or thyroid disorders, adopting the right diet plan is crucial to your overall well-being.

The Role of a Clinical Dietician for High Uric Acid

High uric acid levels, known medically as hyperuricemia, can lead to conditions like gout, kidney stones, and other metabolic disorders. Uric acid is a waste product found in the blood and results from the breakdown of purines—compounds found in certain foods. When the body produces too much uric acid or fails to excrete it effectively, it builds up, causing inflammation and pain in the joints.

A clinical dietician for high uric acid can provide tailored advice to reduce uric acid levels. They assess your specific condition and work with you to create a sustainable dietary plan that helps manage symptoms and improves your quality of life. Key strategies include:

Foods to Avoid

Certain foods are rich in purines and contribute to elevated uric acid levels. A clinical dietician would advise minimizing or avoiding:

Red meat (beef, pork, lamb)

Organ meats (liver, kidneys)

Shellfish (shrimp, lobster, crabs)

Alcohol, particularly beer and spirits

Sugary beverages and foods with high fructose corn syrup

Foods to Include

In contrast, some foods help lower uric acid and promote its excretion. A clinical dietician will recommend:

Low-fat dairy products (milk, yogurt, cheese)

Whole grains like oats, barley, and brown rice

Fresh fruits and vegetables, especially cherries, which have been shown to lower uric acid levels

Coffee, which may help reduce uric acid levels when consumed in moderation

Plenty of water to aid in flushing uric acid from the body

Lifestyle Modifications

Beyond diet, a clinical dietician will stress the importance of weight management and regular exercise. Obesity is linked to higher uric acid levels, so maintaining a healthy weight is crucial. Regular physical activity also promotes better circulation and uric acid excretion.

Diet Plan for Thyroid Patients

Thyroid disorders, such as hypothyroidism or hyperthyroidism, impact the body’s metabolism, energy levels, and overall well-being. While medications are typically required to manage thyroid conditions, a diet plan for thyroid patients plays a crucial supporting role in symptom management and treatment effectiveness.

A clinical dietician can craft a personalized diet plan that aligns with your specific thyroid condition, focusing on foods that support thyroid function while avoiding those that may interfere with hormone regulation.

Key Nutrients for Thyroid Health

Certain nutrients are essential for proper thyroid function. A clinical dietician will help you integrate the following into your diet plan:

Iodine: This trace mineral is critical for thyroid hormone production. Include iodized salt and sea vegetables (like kelp) in your diet.

Selenium: This mineral helps convert thyroid hormones to their active forms and protects the thyroid gland from oxidative damage. Include foods like Brazil nuts, sunflower seeds, and fish (such as tuna and salmon).

Zinc: Zinc supports immune function and hormone production. Good sources include chicken, turkey, and chickpeas.

Foods to Avoid for Thyroid Management

Certain foods can negatively impact thyroid function, particularly in those with hypothyroidism. A diet plan for thyroid patients may advise avoiding:

Cruciferous vegetables: While nutritious, vegetables like broccoli, cauliflower, and cabbage can interfere with thyroid hormone production when eaten in large amounts, especially when iodine intake is low.

Soy products: Soy can inhibit the absorption of thyroid medication, so limiting soy intake is essential.

Processed foods: Processed foods are often high in sodium, which can worsen symptoms of hypothyroidism.

Supporting Overall Health

A balanced diet rich in fruits, vegetables, lean proteins, and whole grains helps support not only thyroid function but also your general health. A clinical dietician will tailor your diet plan to your specific needs, ensuring that it works alongside any medications you're taking for thyroid management.

How a Clinical Dietician Can Help You

Whether you're dealing with high uric acid or thyroid issues, a clinical dietician offers a personalized approach to nutrition that goes beyond general advice. They consider your unique health conditions, lifestyle, and dietary preferences, creating a sustainable plan to help you achieve your health goals.

With the right guidance, you can manage these conditions effectively, reducing symptoms and improving your quality of life. If you're struggling with uric acid or thyroid problems, seeking professional advice from a clinical dietician is the first step towards better health.

At Diet Doc, our expert dieticians specialize in managing conditions like high uric acid and thyroid imbalances. We provide customized diet plans designed to meet your individual health needs. Contact us today to start your journey toward better health and well-being.

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25 Essential Vitamins and Minerals You Need + Benefits of Multivitamin Supplements

Your body needs the right balance of vitamins and minerals to function optimally. From supporting your immune system to boosting energy levels and maintaining healthy skin, these essential nutrients play a crucial role in overall well-being. But with the demands of modern life, it can be challenging to get all the nutrients you need from food alone. That’s where multivitamin supplements can help!

In this article, we’ll walk you through 25 essential vitamins and minerals, their benefits, and how multivitamins can fill any gaps in your nutrition. Let’s get started!

What Are Vitamins and Minerals?

Vitamins and minerals are essential nutrients that the body needs to function properly. While vitamins are organic compounds that must come from food because your body cannot produce them, minerals are inorganic and come from soil and water, absorbed through the foods we eat. Both are vital for maintaining everything from healthy skin and strong bones to a sharp mind and a strong immune system.

Here are 25 essential vitamins and minerals, along with their benefits and food sources.

Essential Vitamins: What You Need and Why

Vitamin A Vitamin A is crucial for healthy vision, immune function, and skin health. Food sources: Carrots, sweet potatoes, and leafy greens.

Vitamin B1 (Thiamine) B1 helps convert food into energy and supports nerve function. Food sources: Whole grains, meat, and nuts.

Vitamin B2 (Riboflavin) Riboflavin supports energy production and is essential for maintaining healthy skin and eyes. Food sources: Dairy products, eggs, and green vegetables.

Vitamin B3 (Niacin) B3 helps with energy metabolism and supports the health of your nervous and digestive systems. Food sources: Chicken, tuna, and peanuts.

Vitamin B6 This vitamin is important for brain development and function, and it helps the body convert food into energy. Food sources: Poultry, fish, and bananas.

Vitamin B12 B12 is necessary for red blood cell formation and brain function. Food sources: Meat, dairy, and fortified cereals.

Vitamin C Vitamin C is well-known for its role in boosting immune health, but it also helps in collagen production and wound healing. Food sources: Citrus fruits, bell peppers, and strawberries.

Vitamin D The "sunshine vitamin" helps the body absorb calcium, supporting strong bones and teeth. Food sources: Sunlight exposure, fortified dairy, and fatty fish like salmon.

Vitamin E This powerful antioxidant helps protect your cells from damage and supports immune function. Food sources: Nuts, seeds, and spinach.

Vitamin K Vitamin K plays a critical role in blood clotting and bone health. Food sources: Leafy greens like kale, spinach, and broccoli.

Essential Minerals: Key Players in Body Function

Calcium Calcium is necessary for strong bones and teeth, muscle function, and nerve signaling. Food sources: Dairy products, almonds, and broccoli.

Iron Iron helps carry oxygen through the blood and supports energy production. Food sources: Red meat, lentils, and spinach.

Magnesium Magnesium supports muscle and nerve function, blood sugar control, and bone health. Food sources: Nuts, seeds, and whole grains.

Potassium Potassium helps regulate blood pressure, fluid balance, and muscle contractions. Food sources: Bananas, potatoes, and avocados.

Zinc Zinc is essential for immune health, wound healing, and DNA synthesis. Food sources: Meat, shellfish, and legumes.

Phosphorus Phosphorus is important for the formation of bones and teeth, and it helps the body use carbohydrates and fats. Food sources: Dairy, meat, and fish.

Iodine Iodine is essential for the production of thyroid hormones, which regulate metabolism. Food sources: Iodized salt, fish, and dairy.

Selenium Selenium is an antioxidant that supports immune function and protects cells from oxidative damage. Food sources: Brazil nuts, seafood, and eggs.

Copper Copper helps with the formation of red blood cells and supports brain health. Food sources: Shellfish, nuts, and seeds.

Manganese Manganese plays a role in bone formation, blood clotting, and reducing inflammation. Food sources: Whole grains, legumes, and leafy vegetables.

Chromium Chromium helps regulate blood sugar levels by improving insulin sensitivity. Food sources: Broccoli, grapes, and whole grains.

Molybdenum Molybdenum helps the body process proteins and genetic material. Food sources: Legumes, nuts, and grains.

Fluoride Fluoride supports strong teeth and prevents dental cavities. Food sources: Fluoridated water, tea, and seafood.

Sodium Sodium is important for maintaining fluid balance and nerve function. Food sources: Table salt, processed foods, and seafood.

Chloride Chloride helps maintain proper fluid balance and is essential for digestion. Food sources: Salt, tomatoes, and lettuce.

Why Multivitamin Supplements Matter

While it’s best to get these essential nutrients from food, busy lifestyles, dietary restrictions, and food preferences can make it difficult to consume everything you need on a daily basis. That’s where multivitamin supplements come into play.

Multivitamins are a convenient way to fill the nutritional gaps in your diet and provide your body with the key nutrients it needs. Here are some of the benefits of taking a multivitamin:

Fills Nutritional Gaps Even if you eat a well-balanced diet, a multivitamin can help ensure you’re getting everything your body needs.

Boosts Energy Levels Vitamins like B12 and iron play a significant role in energy production, helping you stay alert and focused throughout the day.

Supports Immune Health Multivitamins with vitamins C, D, and zinc can help keep your immune system strong, especially during cold and flu season.

Promotes Heart Health Multivitamins containing magnesium, potassium, and folic acid support cardiovascular health.

Enhances Skin, Hair, and Nails Multivitamins that include biotin, vitamin E, and vitamin A can help improve the health and appearance of your skin, hair, and nails.

How to Choose the Right Multivitamin

When choosing a multivitamin, it’s important to find one that matches your specific needs—whether that’s a general multivitamin, one designed for women’s health, or a formula for seniors. Here are a few tips:

Look for a comprehensive formula that includes essential vitamins and minerals, tailored to your lifestyle, age, and gender.

Check for bioavailable forms of nutrients to ensure your body can absorb them properly.

Consult your doctor before starting any new supplement, especially if you have health conditions or take medications.

Shop Dapear Premium Multivitamin Looking for a high-quality multivitamin? Check out Dapear Premium Multivitamin, packed with everything you need for energy, immunity, and overall health at www.dapear.com.

Conclusion

Maintaining a healthy balance of essential vitamins and minerals is crucial for your overall well-being. While whole foods should always be your primary source of nutrients, multivitamin supplements can be a helpful backup to ensure you’re meeting your daily requirements.

Take charge of your health today by incorporating nutrient-rich foods into your diet and considering a multivitamin to fill in the gaps. And don’t forget—your health is your greatest asset!

Book Recommendations for Deeper Learning:

The Vitamin Solution by Romy Block and Arielle Levitan

Eat, Drink, and Be Healthy by Walter Willett

How Not to Die by Dr. Michael Greger

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Zinc Supplements: Risks and Dangers

Zinc supports immunity, wound healing, and cell growth.

High zinc supplement doses can cause health problems.

Always consult a healthcare provider before taking zinc supplements.

Animal-based foods are the best sources of zinc.

Zinc deficiency is rare with a meat-based diet.

Introduction

Zinc is an important mineral that plays various roles in maintaining health. A balanced diet provides all the zinc your body needs, along with other nutrients that work together harmoniously.

What is Zinc?

Zinc is a trace mineral that supports many vital functions in the body, including immune response, skin repair, and hormone production.

The body only needs zinc in small amounts, and these can be easily met through a diet that includes a variety of zinc-rich foods.

Health Benefits of Zinc

Immune Support

Zinc helps strengthen the immune system, enabling the body to fight off infections more effectively.

Obtaining zinc through natural food sources ensures your immune system gets the support it needs without the risks that come with excessive supplementation.

Skin Health

Zinc is beneficial for maintaining healthy skin, promoting wound healing, and reducing acne. Foods high in zinc, like meats and seeds, naturally contribute to better skin health without the potential side effects of supplements.

Hormonal Balance

Zinc is important for hormone regulation, particularly testosterone, and helps maintain overall hormonal health.

Getting zinc from food ensures that hormonal balance is achieved safely, without disrupting other essential minerals like copper.

Cognitive Function

Zinc is involved in brain health, influencing memory and learning. It supports cognitive function effectively, avoiding the dangers of high-dose supplements.

Reproductive Health

Zinc is essential for reproductive health and fertility in both men and women. Natural food sources of zinc provide a safe and effective way to support reproductive functions without the complications that can arise from supplement use.

Zinc-Rich Foods

Animal-Based Sources

Red meat (beef, lamb)

Shellfish (oysters, crab, lobster)

Poultry (chicken, turkey)

Dairy products (cheese, milk)

Plant-Based Sources

Seeds (pumpkin seeds, sesame seeds)

Nuts (cashews, almonds)

Legumes (chickpeas, lentils)

Whole grains (quinoa, oatmeal)

Dangers of Zinc Supplements

Interference with Copper

Metallothioneins are proteins in your body that help manage the levels of metals like zinc and copper. These proteins can store zinc and release it when needed. They also help protect your cells from damage by metals.

When you have too much zinc, metallothioneins get busy storing it. But here’s the problem: these proteins also grab onto copper, trapping it inside your cells and making it unavailable for your body to use.

If you keep taking in too much zinc, it can cause a copper deficiency because your body isn’t getting the copper it needs. This deficiency can lead to problems like anemia (low red blood cell count), weakness, and even issues with your nerves.

Copper is important for cardiovascular health, brain function, and the immune system. Zinc levels are best maintained through a well-rounded diet rather than supplements.

Potential Side Effects

Excessive zinc intake from supplements can cause nausea, stomach upset, and, over time, more serious health problems such as immune dysfunction and lowered HDL cholesterol.

High levels of zinc can also suppress immune function rather than enhance it, which defeats the purpose of taking zinc supplements in the first place.

Conclusion

Zinc is beneficial for many aspects of health, but the safest way to meet your zinc needs is through a balanced diet rich in zinc-containing foods. Avoiding zinc supplements helps prevent the risk of disrupting copper levels and other potential health issues, ensuring that your body functions optimally.

FAQs

Why should I avoid zinc supplements?

Zinc supplements can interfere with copper absorption, leading to a deficiency in this essential mineral. The risks associated with supplementation often outweigh the potential benefits, especially when zinc can be easily obtained from food.

What are the best food sources of zinc?

Excellent sources of zinc include red meat, shellfish, seeds, and nuts. A varied diet that includes these foods will help you meet your zinc needs naturally.

How does zinc affect copper levels?

Zinc and copper compete for absorption in the body. High levels of zinc from supplements can reduce copper absorption, leading to a deficiency that can cause serious health issues.

What are the first signs of zinc deficiency?

Poor immune response, hair loss, and slow healing are early indicators.

Research

Aggett, P.J., 2013. Copper. Encyclopedia of Human Nutrition, [online] pp.397–403. https://doi.org/10.1016/b978-0-12-375083-9.00062-3.

Botash, A.S., 1992. Zinc-Induced Copper Deficiency in an Infant. Archives of Pediatrics & Adolescent Medicine, [online] 146(6), p.709. https://doi.org/10.1001/archpedi.1992.02160180069019.

Collins, J.F., 2020. Copper. Present Knowledge in Nutrition, [online] pp.409–427. https://doi.org/10.1016/b978-0-323-66162-1.00024-x.

Duncan, A., Gallacher, G., & Willox, L., 2015. The role of the clinical biochemist in detection of zinc-induced copper deficiency. Annals of Clinical Biochemistry. https://doi.org/10.1177/0004563215595429.

Duncan, A., Morrison, I. and Bryson, S., 2023. Iatrogenic copper deficiency: Risks and cautions with zinc prescribing. British Journal of Clinical Pharmacology, [online] 89(9), pp.2825–2829. https://doi.org/10.1111/bcp.15749.

Duncan, A., Talwar, D. and Morrison, I., 2015. The predictive value of low plasma copper and high plasma zinc in detecting zinc-induced copper deficiency. Annals of Clinical Biochemistry: International Journal of Laboratory Medicine, [online] 53(5), pp.575–579. https://doi.org/10.1177/0004563215620821.

Duncan, A., Yacoubian, C., Watson, N. and Morrison, I., 2015. The risk of copper deficiency in patients prescribed zinc supplements. Journal of Clinical Pathology, [online] 68(9), pp.723–725. https://doi.org/10.1136/jclinpath-2014-202837.

Francis, Z., Book, G., Litvin, C. and Kalivas, B., 2022. The COVID-19 Pandemic and Zinc-Induced Copper Deficiency: An Important Link. The American Journal of Medicine, [online] 135(8), pp.e290–e291. https://www.amjmed.com/article/S0002-9343(22)00244-3/fulltext.

Gupta, N. and Carmichael, M.F., 2023. Zinc-Induced Copper Deficiency as a Rare Cause of Neurological Deficit and Anemia. Cureus. [online] https://doi.org/10.7759/cureus.43856.

Hambidge, M., 2000. Human Zinc Deficiency. The Journal of Nutrition, [online] 130(5), pp.1344S-1349S. https://doi.org/10.1093/jn/130.5.1344s.

Hassan, H.A., Netchvolodoff, C. and Raufman, J.-P., 2000. Zinc-Induced Copper Deficiency in A Coin Swallower. American Journal of Gastroenterology, [online] 95(10), pp.2975–2977. https://doi.org/10.1111/j.1572-0241.2000.02336.x.

Hoffman HN 2nd, Phyliky RL, Fleming CR. Zinc-induced copper deficiency. Gastroenterology. 1988 Feb;94(2):508-12. doi: 10.1016/0016-5085(88)90445-3. PMID: 3335323. https://www.gastrojournal.org/article/0016-5085(88)90445-3/pdf

Igic, P.G., Lee, E., Harper, W. and Roach, K.W., 2002. Toxic Effects Associated With Consumption of Zinc. Mayo Clinic Proceedings, [online] 77(7), pp.713–716. https://www.mayoclinicproceedings.org/article/S0025-6196(11)62239-8/fulltext.

Maret, W., 2008. Metallothionein redox biology in the cytoprotective and cytotoxic functions of zinc. Experimental Gerontology, [online] 43(5), pp.363–369. https://doi.org/10.1016/j.exger.2007.11.005.

Myint, Z.W., Oo, T.H., Thein, K.Z., Tun, A.M. and Saeed, H., 2018. Copper deficiency anemia: review article. Annals of Hematology, [online] 97(9), pp.1527–1534. https://doi.org/10.1007/s00277-018-3407-5.

Naeim, F., Nagesh Rao, P., Song, S.X. and Grody, W.W., 2013. Disorders of Red Blood Cells—Anemias. Atlas of Hematopathology, [online] pp.675–704. https://doi.org/10.1016/b978-0-12-385183-3.00061-9.

Osredkar, J., 2011. Copper and Zinc, Biological Role and Significance of Copper/Zinc Imbalance. Journal of Clinical Toxicology, [online] s3(01). https://doi.org/10.4172/2161-0495.s3-001.

Pfeiffer, R.F., 2014. Neurologic manifestations of malabsorption syndromes. Neurologic Aspects of Systemic Disease Part II, [online] pp.621–632. https://doi.org/10.1016/b978-0-7020-4087-0.00042-5.

Pfeiffer, R.F., 2014. Other Neurologic Disorders Associated with Gastrointestinal Disease. Aminoff’s Neurology and General Medicine, [online] pp.237–253. https://doi.org/10.1016/b978-0-12-407710-2.00013-8.

Powell, S.R., 2000. The Antioxidant Properties of Zinc. The Journal of Nutrition, [online] 130(5), pp.1447S-1454S. https://doi.org/10.1093/jn/130.5.1447s.

Prasad, A.S., 2008. Zinc in Human Health: Effect of Zinc on Immune Cells. Molecular Medicine, [online] 14(5–6), pp.353–357. https://doi.org/10.2119/2008-00033.prasad.

Thachil, J., Owusu-Ofori, S. and Bates, I., 2014. Haematological Diseases in the Tropics. Manson’s Tropical Infectious Diseases, [online] pp.894-932.e7. https://doi.org/10.1016/b978-0-7020-5101-2.00066-2.

Wahab, A., Mushtaq, K., Borak, S. G., & Bellam, N., 2020. Zinc-induced copper deficiency, sideroblastic anemia, and neutropenia: A perplexing facet of zinc excess. Clinical Case Reports, 8(9), 1666-1671. https://doi.org/10.1002/ccr3.2987.

Willis, M.S., Monaghan, S.A., Miller, M.L., McKenna, R.W., Perkins, W.D., Levinson, B.S., Bhushan, V. and Kroft, S.H., 2005. Zinc-Induced Copper Deficiency. American Journal of Clinical Pathology, [online] 123(1), pp.125–131. https://doi.org/10.1309/v6gvyw2qtyd5c5pj.

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Best eye health supplement

The best eye health supplements often contain a combination of antioxidants, vitamins, and minerals that are known to support vision and protect against age-related eye conditions. Here are some key nutrients commonly found in top eye health supplements:

1. Lutein and Zeaxanthin

Role: These carotenoids are essential for protecting the retina from damage caused by blue light and oxidative stress.

Benefits: They may help reduce the risk of cataracts and age-related macular degeneration (AMD).

Sources: Leafy green vegetables, egg yolks, and supplements.

2. Vitamin C

Role: A powerful antioxidant that protects the eyes from free radical damage.

Benefits: Vitamin C may lower the risk of developing cataracts and slow the progression of AMD.

Sources: Citrus fruits, berries, and supplements.

3. Vitamin E

Role: Another antioxidant that protects eye cells from oxidative damage.

Benefits: It helps in reducing the risk of cataracts and AMD.

Sources: Nuts, seeds, and spinach.

4. Zinc

Role: An essential mineral that helps deliver vitamin A from the liver to the retina to produce melanin, a protective pigment.

Benefits: Zinc can slow the progression of AMD.

Sources: Shellfish, meat, legumes, and supplements.

5. Omega-3 Fatty Acids (DHA & EPA)

Role: Critical for the structure of the retina and reducing inflammation.

Benefits: They may help prevent dry eyes and reduce the risk of diabetic retinopathy.

Sources: Fatty fish (salmon, mackerel), flaxseeds, and fish oil supplements.

6. Beta-Carotene (Vitamin A)

Role: Helps in maintaining a clear cornea and supports overall eye function.

Benefits: Prevents night blindness and may reduce the risk of AMD.

Sources: Carrots, sweet potatoes, and supplements.

7. Bilberry Extract

Role: Rich in anthocyanins, bilberry supports retinal health and improves blood circulation in the eyes.

Benefits: It may help with night vision and reduce the risk of cataracts.

Sources: Bilberries and supplements.

8. Astaxanthin

Role: A potent antioxidant that can cross the blood-retina barrier.

Benefits: Protects against oxidative stress and inflammation in the eyes.

Sources: Salmon, krill oil, and supplements.

Popular Eye Health Supplements