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Mediterranean diet

Mediterranean diet

Looking at the people of the Mediterranean region will reveal the fact that they have a very low rate of diabetes among their populations. The reason behind such low incidence of diabetic cases has been explained by the recent researches and it has been suggested that the Mediterranean diet is the key. The studies held in Spain have approved that Mediterranean foods can prevent you from having diabetes and – patients can avoid diabetes and many other diseases by consuming this diet. (Read more: https://www.doctortipster.com/11646-a-healthy-lifestyle-can-reduce-diabetes-risk-later-in-life-in-women-with-gestational-diabetes.html)

What is Mediterranean diet?

The Mediterranean diet is a dietary plan that focuses on utilizing more fruits, vegetables, nuts, whole grains, fish and poultry. The olive oil is the key ingredient of the Mediterranean diet and it is used in place for the butter. Natural spices and herbs are encouraged and the flavoring salts are discouraged. It is a complete dietary package that is useful in keeping good health and it also provides a great variety of foods, retaining the tasty meals.

What to eat and what not?

What You Can Eat and What You Can’t

The diet mostly revolves around plant-based foods such as organic fruits, vegetables, root vegetables, whole grains, nuts and seeds, beans and legumes.

You can also consume poultry, eggs, yogurt and cheese in small to moderate portions. The diet encourages users to have seafood and fish at least twice a week due to the immense amount of good fats and omega 3s they contain. Other sources of good fats with a stamp of approval include extra virgin olive oil, avocados, nuts, and seeds as replacements for lard, butter and margarine. You will notice that you will be using olive oil quite frequently while in this diet. To add flavor, avoid fatty condiments and pick spices and herbs for taste and flavor.

When it comes to alcohol, red wine is acceptable in small amounts “ 1 glass for women and 1-2 for men. However, when it comes to drinks, water should be your best friend.

For desserts, you must ideally consume fruits only “ think healthy salad.

Red meat and sweets should rarely be consumed, if any.

How is the risk for diabetes decreased?

Obesity and excessive accumulation of fats in body are main predisposing factors for many lethal disorders including diabetes. The best strategy in preventing these conditions is to decrease the weight in such a manner that body nutrition is not compromised.

The Mediterranean diets are low in cholesterol and hence these are helpful in having your weight under control. Since, the increased body weight and high cholesterol levels are the main culprits that lead to occurrence of diabetes. If these two factors are prevented, the risk for developing diabetes is decreased to great extent. The Mediterranean diets has edge over other low diets in a way that it does not affect the RDA quantities of certain fats and also, it does not limit you to a less number of diets snatching the taste of some great meals.

In addition, the olive oil has been shown to exert other clinical effects to prevent the diabetes. The olive oil has got the anti-inflammatory and antioxidant properties and the health researchers have linked these unique properties of olive oil with the low risk of having diabetes.

Benefits of Mediterranean diet:

Some of main benefits of Mediterranean dietary plan regarding diabetes are:

  • Prevention of diabetes, especially the type 2 diabetes
  • No need to undergo strict exercise schedules to let the diet work
  • Provision of a large variety of foods
  • Patients do not need to increase physical activities
  • It works for the people of the old ones which are more difficult to treat due to senility
  • Patients do not need to cut off the calories intake
  • Decreased risk factors for cardiac and hormonal diseases

Mediterranean dietConclusion

From above discussion, it is obvious that Mediterranean diet is a great relieve for those who are at the increased risk for having diabetes like the obese people. However, it should be kept in mind that the effects are suggested, not proven yet and it requires time and a regular schedule for the diet to have its effects.





Low fat vs. GoodThese days it seems like everyone is switching to fat-free products when really they are trying to keep other medical issues at bay. Even though it seems applicable, it is said that people who have cholesterol problems might want to reconsider this decision. Many health experts are now saying that fat-free foods may mean trouble than they are worth. In the debate of low-fat vs. good fat, many people are now starting to realize that good fat is not so bad after all.

Why not fat-free?

The issue that many people are having is that the fat-free is not just lacking in fat. Fat free is fundamentally taste free. This means that companies are using different additives to increase the taste of the product. Even though it is fat-free, it could be calorie rich. This is the real reason why people should check the labels of what they are getting, instead of just believing it is healthy.

Cholesterol is not all bad. There are some forms of it that our bodies need. If our bodies are missing something that they need, we may figure it out the hard way. With cholesterol, two important parts are affected: our brain tissues and also our hormones. They both need healthy fats to function properly.

How good fats can help you

There are good fats that can decrease the bad cholesterol that we have in our bodies. This is why medical professionals have been acknowledging that olive oil is very beneficial for those that have high cholesterol. This is mainly because olive oil contains polyunsaturated fatty acids “ the good guys. Saturated fat or animal fat is the one you should avoid. Both polyunsaturated and monounsaturated fats contain the bad cholesterol fighting HDL. The good cholesterol, HDL, clears out the bad cholesterol, LDL, which paves the way for a healthier body.

See also: https://www.doctortipster.com/13010-omega-3-fatty-acids-help-prevent-skin-cancer-according-to-study.html

Foods to avoid

The bad fats are mostly found in animal products, which is one of the many things that people with cholesterol are recommended to reduce. Trans fats are the worst type of fat that you can consume. These are the oils that you can find in all the processed, fast food, and commercially baked goods that many people consume on a regular basis such as burgers, fried, potato chips, pizzas, hot dogs and pies, just to name a few. The oils that are used to make these goods are either partially or completely hydrogenated oils.

Why avoid low-fat

A low-fat diet does not mean that you have to follow a diet which only revolves around low-fat food. These products are only low fat because they contain less saturated fat than their high-fat counterparts do. The problem is that saturated fat is still present. Moreover, the concentration is diluted with starches and carbohydrates making the food less diet friendly.

Furthermore, a low-fat diet will only prompt you into consuming more sugars and carbohydrates from white rice, pasta, potatoes etc. Note that having more carbs will only stimulate the production of more fat as excess carbs are stored in the form of fat in the body. Plus the insulin that is released to control the high carbohydrate levels to convert them into glucose cause high peaks in blood sugar levels, which can drop super fast. This results in increased hunger and cravings.

A final word

The important part to keeping your body healthy is to make sure you educate yourself on the ingredients of the things that you buy. If you maintain a healthy lifestyle, you should be able to avoid the bad fat and you will not be having to look at the low-fat items as often. If you watch your food labels, you can avoid many of the additives that are suspected in causing medical problems which can lead to a better, happier life for you and your family. Many people have found that a diet that is more rich in vegetables, whole grains, and fruit have lowered their bad cholesterol because they are avoiding the likely suspects. If you wish to change your diet, make sure to talk to your doctor to see if they have suggestions on keeping you healthy and happy for years to come.

Low fat vs. Good

To learn more about healthy dieting, visit: https://www.doctortipster.com/5584-10-golden-rules-for-a-healthy-weight-loss.html






Mental disorders

Mental disorders are very serious conditions and have been increasing day by day unfortunately. As these are very difficult to treat, the best solution lies in their prevention and the key to prevent mental disorders is to know their cause. Several studies are being conducted to understand the different aspects that can predispose a person to a mental disorder. Recent studies have suggested one of the different aspects of mental disorders that are related to the excessive use of certain substances such as tobacco, alcohol and many other drugs.

Recent studies held by the national institute of health (NIH) have shown that the probability of getting severe disorders like schizophrenia, bipolar disorder and other psychotic disorders are linked with abuse of certain substances rather than low levels of protective substances. The people who become addicted to a substance usually die young owing to a neuronal disorder. Using past data, it has been demonstrated that the people who have a mood swing problem or depression disorder are twice as likely to get a nervous problem as compared to the general population.

Smoking and stress

Cigarette smoking and alcohol consumption are among the most commonly abused substances and these have been found in the body of mentally diseased people in higher levels. The disorders associated with excessive use of some substances are known as substance use disorders. According to clinical researchers, it is a well established fact that the mental disorders increase the perplexity to abuse a substance. On the other hand, the higher rates of using some substances increase risk for mental disorders, hence both of these are fastened in an essential manner.

How substance abuse and mental disorders are linked

It was shown in the studies of people with mental disorders that these mentally ill were four times likely to be heavy alcoholics, 3 and a half  times more likely to abuse the marijuana on daily basis and 4.6 times more likely to use other drugs during the life. The greatest percentage was found to be tobacco abusers as the psychotic patients were five times more likely to be heavy smokers. However, in the past few years the smoking trend has been reduced a bit due to efforts of health organizations but the number of smokers and cigarette linked death is very high still at the present time.

It was also revealed in study report that the protective substances that tend to maintain the mental status were also low among these psychotic people. The normal difference of certain protective substances between different ethnic groups that is seen normally was also absent in the patients who had been using a specific substance excessively.

The mental disorders such as schizophrenia shorten the life expectancy of the affected patients and young people make a very high percentage among the deceased ones. Among the substances that are most commonly abused, cigarette smoking remains on the top and is the leading cause of mortality and morbidity resulting from respiratory cancers, cardiovascular disorders and the mental disorders.

How to cope with addiction

Understand that addiction is a disease. Have you noticed that addiction or drug and alcohol deficiency have one thing in common with heart disease, cancer and Type 2 diabetes? All of them are chronic illnesses rooted from environmental and/or genetic causes. Substance abuse or dependency does not have anything to do with willpower. Remember that just like a person would dread to be a cancer patient, he or she would also not choose to become an addict.

A person who is substance dependent will continue taking drugs, despite all consequences because it alters the brain's pleasure system or the mesolimbic dopamine system. This system deals with substances that give us pleasure such as food and sex.

When an addict constantly overuse drugs, he or she over-stimulates this pleasure system, thereby inhibiting the ability to control or satiate urges and cravings.

Family and friends may blame the addict saying it is his or her fault, thus causing more anger, confusion, frustration and helplessness. If your loved one is an addict, educate yourself and learn about this disease to de-stress the person and make him/her feel better.

Also read: https://www.doctortipster.com/18356-new-synthetic-drug-to-stop-marijuana-addiction.html






10 fattiest foods you

As we greet the New Year, many people will be embarking on a journey to better themselves. For many, this means that they will be starting a completely new diet plan to lose the extra weight from the previous year.

Let us get on with the list! Here are the top ten fatty foods that you must never eat while dieting.

1. Theatre popcorn

Movie theater popcorn is one of the staple foods when we are watching a movie. Slathered in butter and salt, this snack is a major diet breaker for many people. If you are going to the movies, it is a good idea to make sure that you eat something healthy so that you can avoid this tempting delight. If you do give in, do not get the butter and salt.

Note that homemade popcorn, that is popcorn minus the salt, butter, cheese or caramel is actually healthy. Some studies also show that it has just as many antioxidants as fruits or vegetables. Therefore, ditch the theatre popcorn and take some homemade ones with you instead. You can also opt for healthier snacks such as nuts and fruits “ anything that keeps you away from the coke and candy bars!

2. Pork sausages

Pork sausage is one of those too good to avoid. Along with bacon, pork sausage is not the healthiest food in the market and you are much better off not having it. If you have a craving, opt for turkey instead of pork. Lean cuts are much healthier than processed varieties. Skip the sausages, bacon and canned meat and go for organic chicken or turkey. Seafood is also an excellent choice as it is rich in good fats and omega 3 fatty acids

3. Potato chips

Potato chips are salty, fried snacks that are ooh, so easy to get into trouble with. Instead of giving into complete temptation, consider baked chips”if you cannot avoid chips. They are much better than packet chips because they do not contain the salt, oil, butter and preservatives that make them so fatty. Worst of all, you can never have enough of them! If possible, keep your pantry stocked with fruits, vegetables, and say goodbye to nasty cravings.

4. French fries

Potatoes again! French fries are another fried potato snack that can be utterly deceptive. Instead of frying the potatoes, bake them. If you can, substitute the white potato for a sweet potato for better nutrition. Use vegetable oil or olive oil for frying. It is best to drizzle some olive oil over baked sweet potato!

5. Ice cream

Don't scream for ice cream. Ice cream is something that should be avoided. There are many different flavors, but pay particular attention to the amount of fat in the size of serving that you eat. Avoid the expensive brands since they tend to have the largest fat content overall.

6. Milk shakes

Milk Shakes are a great way to cool down in the summer but the ingredients can be very fattening. Adding milk along with ice cream is a mixture for diet failure. Smoothies made with fruit or green vegetables are healthier alternatives.

7. Cheese crackers

Cheese and crackers is every child's dream snack. As adults, we try to cling to those favorites, even though our bodies have physically changed. Substituting vegetables or fruit for a cheese plate will give you a chance to get in the precious vitamins without having to think about it.

8. Chicken potpie( frozen)

Chicken potpie is great, as long as it is not frozen. Frozen food as a whole has been giving us the ability to have food fast without needing to prepare it. Instead of buying the frozen, make the potpie fresh.

9. Fatty condiments

Caesar salad with crunchy croutons seems healthy enough. Adding the salad dressing, chicken, cheese, and croutons together makes a diet helping myth. Salads can be healthy but, they can also be deceiving since we automatically think healthy when they really are not.

10.  Cheese pizza

That deep-dish cheesy pizza is one of the hardest to avoid on this list. Full of calories and bad fats, pizza is an easy way to kill your diet. If made at home, you can avoid most of the fat by substituting for low-fat cheese.

See also: https://www.doctortipster.com/5852-dyslipidemia-high-cholesterol-andor-triglycerides-overview-causes-treatment-and-diet.html





There has been a substantial increase in number of asthma occurrence in the West in the past fifty years. During the same period there also has been a substantial change in the people's eating habits. Today, the Western diet consists of even smaller amounts of fruits and vegetables which in turn mean less fermentable fiber in their diets.

As a result, the fiber content in their diet is considerably less than required. The increase in number of people and a substantial decrease in dietary fiber now don't seem like two separate occurring.There seems to be a close connection between the two. A new research by Swiss National Science Foundation shows that the bacteria present in the gut ferments the fiber in one's diet and as a result, fatty acids enter the blood, which in turn influence the immune response in the lungs.

Research in the past have revealed that the gut bacteria can play an instrumental role in preventing intestinal cancer, but that it also has an influence on the lungs is a new finding. These results were deduced after a Swiss research team tested by feeding mice on low fiber diet which is easily comparable to the western diet which has less than 0.6 % fermentable fiber in it. When these mice were exposed to house dust mites they showed strong allergic reaction in their lungs than the mice with standard diet. It thus, establishes that dietary fiber has a more important role in preventing asthma than known previously.

How can fiber help?

How dietary fiber helps in protecting against asthma is explained by the researchers in terms of a chain reaction. They say it due to a multi-level reaction chain. The dietary fiber when consumed travels from the mouth to the stomach and then to the intestine. Here they are transformed into short-chain fatty acids. When these acids finally enter the blood stream, they cast an influence of the immune cells that are present in the bone marrow. When exposed to house dust mites, these immune cells travel to the lungs and trigger an allergic response that is weaker. (See also: https://www.doctortipster.com/1120-asthma-causes-and-symptoms.html)


These finding are relevant to humans even if the experiment was carried out on mice. This is because of two reasons. Western diets are low on dietary fiber, in fact lower than what was given to the mice in the said experiment. Also, the aspects that were examined in the mice experiment are as same as in humans. These results have paved the way for more research in order to find out if a diet that is rich in fermentable fiber can have a significant effect on allergies and inflammations.

Sources of dietary fiber

We are all aware of the benefits of having more fruits and vegetables in our diet, these results gives us yet another reason to add more dietary fiber. While most fruits and vegetables have fermentable fiber, some good sources include leeks, dandelion greens, onion, garlic, bananas, yams, chicory roots, barley, etc. Supplements that contain fructo-oligosaccharides (FOS) are also instrumental in feeding good gut bacteria.

130408_dietaryfiber The-Importance-of-Dietary-Fiber-300x206There are two types of fiber, namely, soluble fiber and insoluble fiber.

As the name implies, soluble fiber dissolves in water to form a gel-like bulk. Soluble fiber helps in lowering blood cholesterol levels and also blood glucose levels. You can find soluble fiber in apples, beans, fortified cereal, peas and citrus fruits.

Insoluble fiber forms the bulk of the feces and facilitates its movement, thereby reducing constipation. It is richly found in wheat products, beans, seeds, nuts, and vegetables.

Other benefits of dietary fiber

The consumption of fiber comes with many benefits including the following:

  • Improves bowel movements

Fiber softens and increases the bulk of the waste being removed from the body to make it easier to be passed out from the system. In case the stool is water, dietary fiber can aid in its solidification thus preventing diarrhea as well.

  • Lowers cholesterol levels in the blood

Soluble fiber reduces LDL levels in the blood, and increases HDL levels. Fiber also reduces your risk of heart-related complications such as high blood pressure.

  • Controls blood sugar levels

Diabetics often benefit from fiber as it brings down the absorption of sugar in the blood.





smoking affectSmoking is injurious to health. Most of us are aware of this fact. There are a number of life threatening diseases that can be caused due to it, namely cancer, heart diseases, lung disorders, etc. A recent research reveals that smoking has adverse effect on the sleep of the smoker and it can eventually lead to cognitive dysfunction, depression, anxiety and mood disorders. It says that smoking ruins the circadian function in the brain and lungs which results in disturbed sleep.

The adverse effects of smoking on the health of the respiratory and cardiovascular systems are known for a while, but the effect smoking on sleep is quite a recent finding. Smoking cannot only deteriorate the sleep quality but can also result in sleep deprivation. It is instrumental in changing the sleep pattern; that is why even when the person has slept for a full night, he doesn't feel refreshed when he gets up in the morning. If not checked in time, it can over a period of time result in a serious sleep disorder known as sleep apnea.

How smoking affects sleep

To put it simply, it all boils down to nicotine, which is an active ingredient in cigarettes. Depending how much you are addicted to smoking and how often your smoke, your desire to have more nicotine during the sleep may cause you to wake up and take a puff. This can lead to insomnia. Research also reveals that since nicotine is a stimulant, smoking for some time before you sleep can keep you from falling asleep.

Sleep occurs in stages and the time one spends in deep sleep is the one that creates a feeling of freshness when one wakes up in the morning. Research shows that people who are chronic smokers spend most of their time in light or shallow sleep. That is why they have a general feeling of tiredness when they wake up. Chronic smokers experience withdrawal symptoms when the nicotine levels in their blood get reduced. Thus it creates a vicious cycle of more smoking and insomnia.

Sleep apnea

A very serious and dangerous sleep disorder named obstructive sleep apnea (OSA) is said to be severely aggravated if the person suffering from it is a chronic smoker. This disorder occurs because the airways are narrowed or constricted as a result of which enough oxygen doesn't reach the brain during sleep. Since smoking causes irritation in throat lining, it is recognized as an independent cause of obstructive sleep disorder. A person suffering from it snores loudly while asleep and often wakes up gasping for breath. OSA, if not taken care of in time can have fatal consequences.

Why should you quit smoking?

The good news is that if you quit smoking, you can experience immediate improvement in your sleep health. Then why wait? Take charge of your life and say good bye to cigarettes. Get a good and quality sleep and enjoy its restorative benefits. It is high time you ditched smoking for good.

(Read more: https://www.doctortipster.com/17897-does-smoking-kill-cells.html#comments)

In addition to quality sleep, quitting cigarettes can also reduce your risk of getting heart disease, cancer, diabetes and obesity. Smoking can also make a person impotent “ thus quitting will only reverse this effect.

Other benefits of quitting smoking include:

  • Improved health “ less headaches and episodes or fatigue and stress
  • Better sense of taste and smell
  • Your heart will feel less strained

Quitting can be hard but it is the best thing you can do for your health. For those who are interested in stopping, it is important to note that there is no single fail-safe approach. It is a difficult task but there are several approaches to attain this goal.

Along with strong willpower, the following might help:

  • Nicotine replacement therapy or NRT, available in patches, gum and nasal sprays
  • Zyban
  • Champix “mimics the action of nicotine
  • Behavior modification programs
  • Alternative therapies including hypnosis and acupuncture






Vaginal Yeast Infection

A vaginal yeast infection refers to a type of vaginitis — the inflammation of the vagina. Vaginitis is characterized by symptoms such as irritation and itchiness of the vagina and vaginal discharge.

A vaginal yeast infection involves the vagina and the tissues opening it, i.e. the vulva.

Also known as vaginal candidiasis, vaginal yeast infection is very common in women. Studies show that out of 4 women, 3 women are most likely going to experience the condition at some point in their lives. Most women experience it two or more times in their lifetime.

Contrary to what some may believe, a yeast infection is not a sexually transmitted infection. However, the fungus causing it can be transmitted via oral contact. Simple treatment measures are often sufficient to treat symptoms, however, recurring symptoms (4 or more times per year), may require a long-course therapy.

 Cure Your Yeast Infection in 12 Hours! – Click here

Signs and symptoms

Symptoms of vaginal yeast infection can range from mild to moderate:

  • Irritation and itching of the vagina and the vulva
  • Swelling and redness of the vulva
  • Vaginal pain
  • A burning sensation, particularly while urination or during sexual intercourse
  • Vaginal discharge: This is often a thick and white odorless discharge

Complicated vaginal yeast infection

The following may indicate that you have complicated vaginal yeast infection:

  • Severe signs and symptoms: extensive swelling, redness and itching that may result in tears, fissures of sores
  • Recurrent yeast infection
  • You are pregnant
  • The infection is caused by a different type of candida (other than candida albicans)
  • You are suffering from uncontrolled diabetes
  • Your immune system is suppressed from usage of certain medication, such as for HIV infection


BV Symptoms Quiz


When to seek medical help

Seek immediate help if:

  • You are experiencing symptoms for the first time
  • Self-treatment and OTC antifungals are ineffective
  • You are suffering from symptoms other than the ones mentioned above
  • You suspect you may have some other infection


A vaginal yeast infection is caused by candida, a fungus that is normally present in the vagina. Your vagina consists of a balance of both bacteria and yeast. Lactobacillus is a bacterium that increases the acidity of the vaginal environment to discourage overgrowth of yeast. The disruption of this balance can result in yeast overgrowth. (For more information of pH balance of the vagina, see: https://www.doctortipster.com/2370-ideal-vaginal-ph.html.

Risk factors

The following are factors that may increase your risk of having a vaginal yeast infection:

  • Increased estrogen levels: Yeast infections are more pronounced in women with high estrogen levels. Some likely targets in this case include pregnant women and women taking high-dose estrogen birth control pills. Women undergoing estrogen hormone therapy may also be affected
  • Use of antibiotics: Women who take antibiotics are commonly affected because broad-spectrum antibiotics also kill the healthy bacteria present in the vagina that combat the overgrowth of yeast
  • Poorly controlled diabetes: Women with diabetes and uncontrolled blood glucose levels have a greater risk of developing this infection that those women who control their blood glucose levels
  • Impaired immune system function: HIV infection or corticosteroid therapy can lower down immunity thus making a woman more susceptible to vaginal yeast infection
  • Sexual intercourse: Although, yeast infection is not a sexually transmitted disease, candida can be transmitted to the partner via sexual contact

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Prevention should be your first line of treatment:

  • Wear breathable, cotton underwear and lightweight, loose-fitting skirts and pants
  • Avoid douching
  • Avoid wearing tight-fitting underwear
  • Avoid staying in wet clothes for too long, change immediately after swimming
  • Avoid hot baths and hot tubs as much as possible

Medical treatment

Treatment for yeast infection depends on whether you have uncomplicated or complicated yeast infection.

An uncomplicated yeast infection features mild and infrequent symptoms, thus the following treatments may be recommended:

  • Short course vaginal therapy
  • Single dose oral medication

Make sure you have a follow-up appointment with your doctor once treatment is complete and your symptoms have subsided. You should also revisit your doctor if symptoms return within two months after treatment. (For more information, please read: https://www.doctortipster.com/242-candidiasis-symptoms-treatment-and-ways-to-prevent-it.html )

For complicated yeast infection, the following treatments may be recommended:

  • Long-course vaginal therapy
  • Multidose oral medication
  • A maintenance plan to manage recurrence of the yeast infection

Usually your sexual partner may not have to be treated for yeast infection. In case, you have been having recurrent symptoms, your doctor may recommend treatment for your partner as well.





Your body performs numerous functions every day. It produces skin, bone and muscle and also sends out nerve signals and produces new red blood cells to carry nutrients and oxygen throughout the body.

However, to perform so many functions, it needs raw materials. Your body needs at least 30 minerals and vitamins and other dietary components to function properly, every day. These nutrients need to be consumed via food and water because the body cannot produce its own.

Vitamins and minerals are essential nutrients because they have hundreds of roles to play in your body. However, keeping track of the functions of each nutrient may be a bit daunting.

The difference between vitamins and minerals: Biological functions

Vitamins and minerals are generally called micronutrients because your body only requires small amounts of each. However, failing to fulfill your body's demands for these micronutrients can result in adverse effects.

  • Scurvy, because of inadequate Vitamin C in the body: Vitamin C is richly found in most fresh fruits and vegetables such as citrus fruits, berries and capsicums
  • Blindness, from lack of vitamin A consumed. Vitamin A is found in foods such as carrots and almonds
  • Rickets caused by vitamin D deficiency. This occurs because of soft and fragile bones and the development of bowed legs. Vitamin D can be found in milk, eggs and most fruits and vegetables

However, getting the right amount of vitamins and minerals can result in the following benefits:

  • Healthy teeth: Fluoride is mineral that facilitates bone formation and combats cavities
  • Strong bones: Calcium, magnesium, phosphorous, vitamin D and vitamin K are major micronutrients that help in the formation for healthy bones
  • Prevention of birth defects: Folic acid supplements during early pregnancy can significantly reduce the chances of brain and spinal birth defects in the baby

Nutritional requirements

While you may need all vitamins, such as A, B, C, D, E and K, to name a few, you may not need all minerals. Some minerals that should not be missed are calcium, magnesium, zinc, iodine, copper, sodium, iron, potassium and phosphorous.

Unfortunately, most vitamins are destroyed during cooking due to excessive heat and chemicals used. Therefore, to conserve the benefits of organic food varieties, it is important that you keep in mind what heat damage can do to your food. Ideally, you must also consume certain fruits and vegetables raw.

On the other hand, minerals are not vulnerable to chemicals, heat or even sunlight. So you can say that minerals are indestructible, while vitamins are not.

This simply means that minerals in water and soil can be easily taken into your body via animals, fish, plants and the fluids you consume. However, it may be hard to conserve the benefits of all vitamins contained in food due to cooking, exposure to air and sunlight and storage.

Read more on: https://www.doctortipster.com/11485-foods-that-boost-immune-system.html

How vitamins and minerals interact

Most micronutrients tent to interact amongst each other. For example, vitamin D allows the body to withdraw calcium from the food you consume, through the digestive tract instead of getting the same calcium from your bones. Similarly, vitamin C is also friendly with iron as it aids in its absorption.

However, sometimes, vitamins and minerals may not be cooperative. For example, a small rise of manganese from its normal composition may exacerbate iron deficiency. Vitamin C can also tamper the body's ability to absorb and assimilate copper.

The different types of vitamins and minerals


Vitamins are classified into two types: water-soluble and fat-soluble.

Water-soluble vitamins:

Some examples of water-soluble vitamins include vitamin C and the B complex vitamins. Since most of your body consists of water, these vitamins are easily circulated throughout the body. Water-soluble vitamins play a role in releasing energy, producing energy, making collagen, and protein and cell development.

Water-soluble vitamins are only stored in the body for a short period, therefore, regular intake is recommended. Avoid taking too much of these vitamins in the form of supplements as they may be harmful “ always stick to the recommended dosage. (Source: https://www.doctortipster.com/18699-dietary-supplements-can-harm-our-health.html)

Fat-soluble vitamins:

Fat-soluble vitamins include vitamin A, D, E and K. They play a major role in bone development and formation, healthy vision, facilitating the assimilation of other vitamins and protecting the body against free radicals.


Minerals can be classified into major minerals and trace minerals.

Major minerals:

Major minerals are mainly involved in osmosis, maintaining a proper balance of water in the body. Major minerals include:

  • Calcium
  • Chloride
  • Magnesium
  • Phosphorous
  • Potassium
  • Sodium
  • Sulfur

Trace minerals:

Although consumed in very tiny amounts, these minerals play major roles in the body such as bone formation and prevention of tooth decay.

  • Chromium
  • Copper
  • Fluoride
  • Iodine
  • Iron
  • Manganese
  • Zinc
  • Molybdenum
  • Selenium

Vitamins and mineralsVitamins and minerals



Vitamin E Food

Vitamin E

Vitamin E is a fat-soluble vitamin that is readily available in many foods. It acts as an antioxidant in the body and helps in protecting cells from damages from free radicals. Free radicals are harmful compounds that are formed when the body converts food to energy. You are exposed to free radicals from the environment as well, such as from air pollution, cigarette smoke and ultraviolet sun exposure.

The body requires an adequate amount of vitamin E in order to enhance immune system function so that it can ward off harmful bacteria and viruses. Vitamin E also helps in dilating blood vessels to prevent blood clotting. (Read more on: https://www.doctortipster.com/5063-the-beneficial-effects-of-vitamin-e.html)

Ataxia with vitamin E deficiency explained

Ataxia with vitamin E deficiency is a genetic disorder that causes your nervous system to degenerate. Ataxia attacks the ability to control your voluntary movements which can be treated. As long as it is caught early, people who suffer from ataxia with vitamin E deficiency can lead very close to normal lives. Since the ataxia is coupled with a vitamin E deficiency, a regular dose of vitamin E will help keep the symptoms at bay.

If the ataxia with vitamin E deficiency is left without any treatment, the symptoms of the disease could progress to the point that normal life will be difficult. One of the ways that ataxia with vitamin E deficiency can impact your life is your ability to speak. People that suffer from ataxia with vitamin E deficiency will have difficulties speaking. A loss in the ability to feel your arms and legs can also be an impact. Some people will loss part of their vision as well. There are some cases where people have had heart problems. It is very common for people who suffer from this to have mental difficulties. The ages that this is normally seen in are between four and eighteen years of age. If you are concerned about your child, you may want to look for these symptoms:

  • Clumsiness in the hands
  • Handwriting difficulties
  • Overall reduced awareness of how your child's body is positioned
  • The reflexes in your child's tendons will also suffer in the arms and the legs

It is important to remember that the severity and the type of symptoms are varied for this disease. It is also important to remember that this disease is rare. Many doctors speculate that it is more prevalent in people from African or Mediterranean ancestry. It is, however, genetic and could differ in severity of the disease.

Ataxia with vitamin E deficiency is treatable. Doctors will treat this disease with very high levels of vitamin E. It will be taken throughout the person's life. If taken before the symptoms begin because of genetic testing, vitamin E can keep you from contracting any of the symptoms at all. If the ataxia with vitamin E deficiency is diagnosed after the symptoms of progress, your child will not suffer anymore. Most of the symptoms can be reversed if caught soon enough. It is important to remember that, if your child develops problems walking, those problems have a very low likelihood to recover.

Smoking or being around smokers is something that people with this disorder should avoid. Cigarette smoke can reduce the amount of vitamin E that the body has. Jobs that rely on either good balance or quick reflexes should be ignored. When you are preparing your child to learn how to drive, you should have their doctor do a full physical to make sure that your child will be able to drive safely. It is important to remember that people who are treated early have relatively normal lives. People who do not, will be wheelchair-bound and may develop other problems.

Other complications

Lack of vitamin E in our diet can also increase our risk of developing the following conditions:

  • Heart diseases
  • Cancer
  • Mental function problems
  • Eye disorders

Can vitamin E become harmful?

Vitamin E is not a harmful vitamin if consumed from organic foods. However, in supplement form an overdose can potentially cause bleeding due to the blood's reduced ability to form clots following an injury and also hemorrhagic stroke. (Read more: https://www.doctortipster.com/18699-dietary-supplements-can-harm-our-health.html)

If you are taking any prescription medicines, make sure you consult your doctor before taking any supplements.