How much Cholesterol should we consume from food?

In the past, doctors used to recommend that we should consume no more than 300 milligrams (mg) of dietary cholesterol per day or 200 mg per day if we had a high risk of heart disease. But research now showed that dietary cholesterol itself is not harmful. Cholesterol consumed in food is thought to play a relatively insignificant role in determining blood levels of cholesterol. 

Cholesterol is a natural substance and it is indispensable for the building of cells and for producing stress and sex hormones, as well as vitamin D.

In addition, cholesterol is also important for brain health and helps with the formation of our memories. Low levels of HDL cholesterol have been linked to memory loss and Alzheimer's disease and may also increase our risk of depression, stroke, violent behavior and even suicide. Our body produces all the cholesterol it needs in the liver and intestines from fats, sugars and proteins.

And so the 2015-2020 Dietary Guidelines for Americans do not lay out the limit for consuming dietary cholesterol from food.

Doctors now recommend that we limit the amount of harmful saturated fats, trans fats and added sugars instead in our diet. This is because when we eat too many saturated and trans fats, it causes our liver to produce too much LDL (“bad”) cholesterol, which winds up in artery-clogging deposits. For this reason, experts generally recommend avoiding trans fats altogether and limiting saturated fats to 10 percent or less of our total calorie intake.

The most recent recommendation by the American Heart Association (AHA) is to further limit saturated fats to only 5 or 6 percent of our total daily calories

Studies have also shown the negative impact the added sugars have on cholesterol and they increase our risk for cardiovascular disease. The AHA recommends no more than 6 teaspoons of added sugar for women and 9 teaspoons for men.

Look for beauty for hair, skin and nails ? Try Biotin

Also known as vitamin B-7, or vitamin H (from the German words Haar and Haut, which translate to “hair and skin”), biotin is famous for its external benefits. But more benefits of biotin come from the work it does on the inside.

Biotin is a water-soluble vitamin and a member of the B-complex family of vitamins. It is an essential nutrient involved in energy metabolism. More specifically, biotin is a cofactor to five different enzymes that metabolize fat, protein and carbohydrates. Biotin works with our body to produce energy by helping to break down the proteins and fatty acids in our diet. It also plays roles in cellular signaling and gene regulation.

Biotin is best known for providing nutritional support for hair, skin and nails. It is used to make hair less brittle, nails thicker and skin healthier. It may do so by improving our body’s keratin structures. Keratin forms the framework of epithelial cells, which line the surfaces and cavities of the body. It is also the basic protein that makes up our hair, skin and nails and it is responsible for giving them strength and resilience.

While biotin is most often taken to support the health of hair, skin and nails, it may also support energy and cognitive health as well as healthy nerves and muscles.

Biotin for Hair

Research results suggest that biotin may help significantly boost the thickness and growth of hair.

Biotin for Skin

Biotin may help promote skin health due to its part in fat metabolism. Our skin cells need access to fatty acids to stay supple and produce the natural oil barrier that helps keep skin hydrated and healthy-looking.

Biotin for Nails

Several scientific studies have shown positive results from using biotin to strengthen nails.

Biotin for Energy

Biotin plays important roles in energy production and macronutrient metabolism. Several metabolic enzymes need biotin to function properly and convert the foods we eat into energy which our body can use and to initiate processing of macronutrients. Biotin plays a role in the production of glucose from noncarbohydrate sources, fatty acid synthesis and the breakdown of amino acids, all of which are related to energy production.

Biotin for Cognitive Health

Glucose is one of our brain’s basic needs for cognitive performance. And biotin is required for an essential enzyme in the gluconeogenic pathway. Our brain also needs many other B-complex vitamins for glucose oxidation.

Biotin for Men

Biotin is used by many men to help promote hair growth and thickness, including taking biotin for beard and mustache growth. It may also help men keep their nails strong and skin healthy.

Food Sources of Biotin

There are plenty of food sources of biotin. Biotin-rich foods include organ meats, eggs, fish, seeds, nuts and some vegetables. For example: 

• Beef liver (30.8 mcg per 3 ounces)
• Egg (10 mcg per egg)
• Salmon (5 mcg per 3 ounces)
• Pork chop (3.8 mcg per 3 ounces)
• Sunflower seeds (2.6 mcg per ¼ cup)
• Almonds (1.5 mcg per ¼ cup)
• Tuna (0.6 mcg per 3 ounces)
• Spinach (0.5 mcg per ½ cup)
• Broccoli (0.4 mcg per ½ cup)

Vitamin C Benefits

While most people think of vitamin C as immune support, it has other benefits as well.

Vitamin C acts as a potent antioxidant that promotes cardiovascular health and it supports the formation of collagen and L-carnitine, as well as certain neurotransmitters.Vitamin C is also involved in protein metabolism and it may help boost absorption of nonheme iron.

As an Antioxidant
Vitamin C provides important antioxidant support, helping protect cells from oxidative stress and the effects of free radicals. It may also help regenerate other antioxidants within the body.

For Heart Health
Research suggests that high intakes of foods rich in vitamin C may help support heart health. The cardiovascular benefits of vitamin C may be linked to its role as an antioxidant.

For Weight Loss
There is some correlation between vitamin C levels and body mass. People with adequate levels of vitamin C oxidize 30% more fat during moderate exercise than those with low vitamin C levels. Some researchers believe that low levels of vitamin C may cause us to be more resistant to losing fat.

For Skin Health
Higher intakes of vitamin C may be associated with anti-aging benefits, including reduced wrinkle formation and reduced dryness.These benefits may be due, in part, to the role of vitamin C in healthy collagen synthesis.

For Production of L-Carnitine
L-Carnitine is an amino acid that plays a role in energy production. Our bodies produce it naturally, but low vitamin C levels have been linked to lower production of this important amino acid.

For Synthesizing Neurotransmitters
Vitamin C is required for our body to carry out the enzymatic reaction that synthesizes the neurotransmitter norepinephrine from dopamine. Low vitamin C levels may increase tissue vulnerability due to free radicals and the effects of oxidative damage.

Protein Metabolism
Vitamin C plays a role in breaking down proteins in the body.

For Men
A study suggests that vitamin C may positively impact sexual health.

Tips to Help Relax and Reduce Stress

Almost everyone faces stress. We manage a lot of responsibilities every day. Along with all those responsibilities come the stress. Here are tips to help relax and reduce stress:

1. De-Stress with Diet

• Chocolate and Cocoa:  Certain antioxidant elements in chocolate and cocoa, like polyphenols, can provide health benefits and protect our body from oxidative stress. Studies have shown that eating dark chocolate every day may lower stress hormones in our body too.
• Avocados: Avocados are rich in B vitamins, which support healthy nerve and brain function. Vitamin B deficiencies have been linked to higher levels of stress and anxiousness. Avocados also contain potassium and healthy monounsaturated fats.
• Nuts: Nuts are another great source of B vitamins. Also, since stress can make our immune system more vulnerable, the antioxidant, heart-supporting vitamin E and the mineral zinc found in nuts can help give our immune system a much-needed boost, especially during cold winter months.
• Salmon: Omega-3 fatty acids in salmon can help protect our body from the negative effects of stress hormones and support our heart health.
• Oatmeal: Oatmeal can boost our serotonin levels and help feel satiated, reducing cravings.
• Herbal Tea:  The simple act of relaxing with a cup of tea can be a stress-busting ritual. Choose herbal teas with ingredients that help promote relaxation like Chamomile Tea. In addition, L-theanine, a unique amino acid that comes from green tea, can deliver antioxidant properties. It helps promote healthy relaxation without drowsiness or any side effects associated with other options.
• Dark Leafy Greens: Leafy greens like spinach, kale and Swiss chard contain lutein, an antioxidant, carotenoid that support eye health, skin health and heart health. Plus, they contain folate, which helps our body produce serotonin and dopamine, the two mood-regulating neurotransmitters. 

2. Combat Stress by Essential Oils

Aromatherapy and essential oils have long been lauded for their ability to promote relaxation and relieve stress.

• Lavender Oil  – Lavender oil has a soothing, floral scent and may help reduce nervous tension.

• Rose Oil – Rose oil may lift our mood and promote tranquility.

• Ylang Ylang Oil  – Ylang Ylang may relax our body and nourish our spirit.
• Chamomile Oil – Chamomile may be a calming scent that helps combat nervousness and agitation.
• Bergamot Oil – Bergamot oil may be relaxing, calm emotions and reduce tension.
• Frankincense Oil  – Frankincense may relieve stress and promote a sense of peace and relaxation.
• Vetiver Oil – Vetiver oil may be a soothing tonic for the nerves and calm the mind.

 3. Add Vitamins, Minerals and Herbs for Stress Relief

• Vitamin B – B vitamins support nerve and brain function and help the body make serotonin, norepinephrine and melatonin.
• Magnesium– Magnesium decreases stress hormones and supports a healthy nervous system.
• Melatonin – Melatonin helps regulate sleep and wake cycles and getting enough sleep can help improve our mood and reduce stress.
• Valerian Root– Valerian is calming and helps relieve anxiousness, promoting relaxation.
• Ashwagandha – Ashwagandha may help neutralize the effects of stress on the body and strengthens the immune system.
• Rhodiola– Rhodiola fights the physical and mental effects of stress by reducing stress hormones and providing mood support.
• Holy Basil Leaf – Holy basil is an herb native to India and is regarded as one of the most important plants in Ayurvedic practice. What makes the herb so unique is its remarkable anti-stress activity.

4. Tune in to Body and Mind

Being mindful is essential for combating stress. When we feel stressed, practice deep breathing exercises or take a walk to clear our mind. Another way is meditation. Doing yoga also helps. Exercise helps release feel-good endorphins that can help reduce stress and improve our mood.

5. Practice Single-Tasking to Reduce Stress

Just focus on one task at a time — Multitasking can be stressful.

6. Keep a Journal to Manage our Stress
Track our habits and feelings by keeping a journal or stress diary. Writing things down helps get them off our mind and gives space to explore our thoughts and feelings thoroughly. Similarly, keeping a log of when feeling stressed.

Pesticides and Health

While vegetables and fruits are essential components of a healthy diet, research suggests that pesticides in vegetables and fruits pose subtle health risks.

Women who reported eating two or more servings per day of produce with higher pesticide residues were 26 percent less likely to have a successful pregnancy.

A previous study of male participants found similar associations between consumption of high-residue produce and reproductive health. Both studies drew from couples seeking treatment at a fertility clinic and found that the frequency of eating fruits and vegetables with fewer pesticide residues was on the contrary not associated with fertility outcomes.

In the Rochester Young Men’s Study, participants who reported eating three or more servings of produce with low-to-moderate pesticides had about a 70 percent increase in sperm count and concentration compared to men who ate one or fewer servings daily.

Regarding the impacts on children, in 2012, the American Academy of Pediatrics issued a report that said that children have susceptibilities to pesticide residues' potential toxicity. The organization cited research that linked pesticide exposures in early life to pediatric cancers, decreased cognitive function and behavioral problems.

Moreover, several long-term studies of American children initiated in the 1990s found that children's exposures to organophosphates insecticides, were high enough to cause subtle but lasting damages to their brains and nervous systems. Children with higher concentrations of organophosphate and pyrethroid pesticides in their bodies are more likely to be diagnosed with ADHD (Attention deficit hyperactivity disorder).

Pesticides in Produce

The U.S. Department of Agriculture (USDA) found a total of 230 different pesticides and pesticide breakdown products on the thousands of produce samples analyzed.


For the 2018 Dirty Dozen list, it includes, in descending order, strawberries, spinach, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery, potatoes and sweet bell peppers. Each  of these foods tested positive for a number of different pesticide residues and contained higher concentrations of pesticides than other produce.


The Clean Fifteen list of produce which least likely contain pesticide residues includes avocados, sweet corn, pineapples, cabbages, onions, frozen sweet peas, papayas, asparagus, mangoes, eggplants, honeydews, kiwis, cantaloupes, cauliflower and broccoli. Relatively few pesticides were detected on these foods, and tests found low total concentrations of pesticide residues 

High pesticide residue score

Apples, apple sauces, blueberries, grapes, greenbeans, leafy greens, pears, peaches, potatoes, plums, spinach, strawberries, raisins, sweet peppers, tomatoes, winter squashes

 

Low to moderate pesticide residue score

Apple juice, avocados, bananas, beans, broccoli, cabbages, cantaloupes, carrots, cauliflower, celery, corn, eggplants, grapefruits, lentils, lettuce, onions, oranges, orange juices, peas, prunes, summer squashes, sweet potatoes, tofu, tomato sauces, zucchini

Benefits of Water (II) - Weight Loss

Water besides helps us flush out toxins, aids digestion, transports nutrients, maintains our body temperature and a whole lot more, it also helps with weight loss - drink water for fewer cravings, less hunger and a boosted metabolic rate.

One study showed that after drinking 500 ml (16.9 ounces) of water, a person may experience a 30% increase in metabolic rate after 10 minutes, which lasts around 30 to 40 minutes. Water also helps keep our body from retaining excess fluids and byproducts of fat loss as well as aiding our body in digesting the foods we eat. Also if we drink water before meals, we are less likely to overeat - sometimes when we think we are hungry, we are actually just thirsty. So reach for a glass of water first, about 10 minutes before every meal or snack.

How much water should we drink?

Our optimal water intake may vary based on our overall health, diet, environment, activity level and exercise routine. According to the National Academies of Sciences, Engineering and Medicine, an adequate daily fluid intake is about 15.5 cups (3.7 liters) of fluids for men and about 11.5 cups (2.7 liters) of fluids a day for women, i.e. 124 ounces of fluids for men and 92 ounces of fluids for women each day. Our daily consumption of food, beverages and water all contribute to how much fluid we take in each day.